pystypunnerrus 6 x 6

lantionnosto 6 x 6

L-Sit hold:
5x max time
Rest 90s.

AMRAP 5:
35/28 cal Row/Bike/Run "Buy-In"
Time Remaining:
12 Thrusters 40/30kg
12 Toes to Bar

Rest 5:00

AMRAP 5:
35/28 cal Row/Bike/Run "Buy-In"
Time Remaining:
9 Thrusters 50/35 kg
9 Chest To Bar

Rest 5:00

AMRAP 5:
35/28 cal Row/Bike/Run "Buy-In"
Time Remaining:
6 Thrusters 60/40 kg
6 Bar Muscle-Ups

For time/time cap 35 min (found on the white board @ CF Jeppis)
100 kcal
80 wallballs
60 DB snatches
40 devils presses
20 sync burpees
40 devils presses
60 DB snatches
80 wall balls
100 kcal

KB Curls: 3 x 8-10. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up
90/90s
adductor rocking

heel raised glute bridges
deadbugs
side planks

Part A

Goblet squats/front rack squats

5 sets of 10 reps

2min rest

Part B

Tabata KB swings
20sec work
10sec rest
8 rounds

Part C

3 sets

Planche plank hold 30sec
side plank hip lifts 10/10
pike leg lifts 10 +10 sec hold on last rep

90sec rest

Clean

Find day 3 rm in 15 minutes

сегодняшнее кардио

2 раунда
7мин гребли 1 мин отдыха
7 мин лыжного
ЧСС до 150
далее 6 минут на байке на максимум каллорий

EMOM 20:00

Minute 1: 30 Double Unders
Minute 2: 15 USA Kettlebell Swings @24/16kg
Minute 3: 30 Double Unders
Minute 4: 15 Barbell Rows @42.5/30kg

Rx+: Min 3: 20s max Bar Muscle-ups, Bar @52.5/35kg