1 min rest between intervals.

5min Row/Airbike with nose breathing only

Hip Flow 2.0 video

A: 4 rounds not for time
Kb wind mill x3/each arm
10 pike compressions

B: 14min amrap
10 SA DB push press LA
15 rkb swing
10 SA DB push press RA
35 DU

C: ”core blaster”
4 rounds:
30sec d-ball carry
10sec rest
30sec hollow hold
10 sec rest
30sec side plank hold LS
10 sec rest
30sec side plank hold RS
10sec rest

For time:
20-15-10-5
Push Press @60/42.5kg
Burpee Pull-ups

Time Cap : 14 min
Barbell load should allow sets of 7-10 reps unbroken

4 rounds for quality (15 mins )
5 floor press (narrow grip) add weight each set ( start counting from ~ 80%)
6-8 strict chin up ( use extra weight if you can )
90sec rest after each full round

30min BikeErg - maksimimetrit

• 5-5-5-5-5 of:
BB Bench Press (0:01 pause)
90% of last week 5@9 RPE
Usa il 90% del carico usato per la 5@9 RPE della settimana scorsa
Pause @ on chest

"Easy Fran"

15-12-9

*DB Thruster
*Pull up / ring row

Team of 2:

Amrap 35'
Switching as needed:

30 wall ball
30 deadlift 60/40 40/25
30 tuck up
30 power clean

CONDITIONING

E3MOM x5

10m+10m Single Arm Farmers Carry + 20m Prowler Push

Active recovery remaining time (bike/row…)

RPE 4