3 - 4 sets of 8 -12 reps:

a ) GHD Ab Rotations
b ) Weighted Hip Extension
c ) Banded Face Pulls

12 min AMRAP

250 m row
15 KBS (24/20 kg)
20 sit-ups

Alternate after each movement.

4 x 5
Same weight for all the working sets. Reset after each rep.

30 synchro burpees
100 wall balls (20/14 lbs)
100 DUs
100 KBS (24/20 kg)
100 box jumps (24’/20’)
30 synchro burpees

36 min time cap.

In 10 minutes AMRAP
6m HS walk
4 sandbag over shoulder 60/45kg

1.) Tempaus korkea veto+Raaka Tempaus +Tempaus korottaen
2.) Rinnalleveto +Etukyykky +Työntö 1+1+3 korottaen
3.) Etukyykky 5×4 1toisto pysäytyksellä

Back squat 3x8 reps

Deadlift 3 RM, then 3x3 @ 90%

Jefferson Kang Curl
3 x 3. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Birthday calories with Echo Bike