FOR TIME OF:
25-20-15-10-5
OVERHEAD SQUAT 50/35 40/20
5-10-15-20-25
PULL UP OR RING ROW

A.
5 x
10 2xDB bench press
10 Strict pull-up

B.
5 x
10 Strict dip
10 2xDB incline rows

C.
3 x
Shoulder press drop sets
2xDB (heavy)
2xDB (mid)
2xDB (lighter)
*4min rest

D.
3 x
10+10 Banded chest flyes
10+10 Banded lateral raises
15 Banded lat pull down (band+stick)

E.
4 x
10+10 DB bicep curl
12 DB skullcrusher

Mobility

Filthy Thirty” WORKOUT ★
30 Box jumps (60/50 cm)
30 Jumping pull-ups
30 Kettlebell swings (16/12kg)
30 steps walking lunge
30 Knees to elbows
30 Push press (20/15kg)
30 Back extensions
30 Wall ball shots (20/14 lbs)
30 Burpees
30 Double unders

– Jefferson Curl 3 x 3 10s Descent, 10s Ascent
– Lizard Pose x 60s each

6 Hour adventure race:

Essentially a 6 hour AMRAP including trail running, mtn. biking, canoeing, and repeat.

On the 2min for 20min
0-10min
3 power clean (5 sets)

10-20min
4-6 weighted jumping squats (5 sets)

5 rounds, 1 minute rest between rounds

6 clean&jerk
6 box jump
6 hspu

E3MOM x 4
max strict pullups

Tempaus Max polvelta riipusta.

Rive + etukyykky + työntö Max.

Etukyykky Max.