AF WEEK 2, Bonus workout, Engine

CONDITIONING:

E90sec x10 (15min)

12/9cal Ski + 9 Box over Jump

RPE 4 when working

You should have 20+ sec to rest on each interval. If not, scale the rep scheme.

Hip thrust 5x10

Pystypunnerrus 3x 6 V3

10min ajan laadukkaasti
8 Kyykkyä
6 Rengassoutua
6 Gtoh levypainolla
1min konetta

T2B, köysi

skill 2/3

4 rounds:
1.30min easy bike
set of skill movement
-20s rest
set of skill movement

Wu: 10min
1:00 machine
6 alt.spider
10 air squat
10 plate floor press
10 deadbug

1)
E3:00 x4:
6/6 weighted reverse lunge
12 d-db floor press

2) Amrap10:
10 air squat
5 cal row
10 renegade row
5 cal bike erg

AMRAP 8
max calories bike erg
- change as you wish

Rest 2 min

AMRAP 8
12 synchro dumbbell snatch
4 synchro shuttle run
12 synchro dumbbell overhead reverse lunge
4 synchro shuttle run

Score: bike cal + amrap reps added together

- all movements 3 person synchro

Naiset: 12,5/15/15 kg
Miehet: 17,5/22,5/22,5 kg

emom x35min (7sets)
1. 10 bench press
2. 10 ghd sit ups
3. 10 bicep curls
4. 30s weighted plank
5. 10 ring rows

Midline capacity

3 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

Power snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+2+3

Timecap 15