Warm up(8)
3rds
10 hip rotations per
10 jing jang
10 jax

Mobility(4)
1:00 min bf stretch

Fittrain Intervals(16)
:25 on/:35 off x4
toe taps
plank to bridge
jing jang
airdyne

Opt(12)
5x5 hip ext
800m run x2 rest=work
gym 🐐

Finisher
30 t-raise
60 temp tantrum
1:00 min IT stretch

"Air Force"

20 Thrusters 42,5/30kg
20 Sumo Deadlift High-Pulls 42,5/30kg
20 Push Jerks 42,5/30kg
20 Overhead Squats 42,5/30kg
20 Front Squats 42,5/30kg

4 Burpees at the top of each minute (start at burpees)

10 RFT

20 Box Jumps

15 KB A. Swing @24/16kg

• 4 Round not for time of:
Double DB Romanian Deadlift 12 reps unbroken
Double DB Bent Over Row 12 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
MB Rotational Throws 12 reps/side

Omatoimi ekstra
Ergo working 5x1 min on / 1 min off

Row/Bike 15 minutes

Penkki, stopeilla 3x65%, 3x75%, 3x85%

Sotilaspenkki 65%x max.toistot

Meadows row 6x12-20

Voimapyörä 3-5 sarjaa

Sivutaivutukset 1x25-50

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 - 65%
Set #2 - 70%
Sets #3-7 (5 Sets) - Build to a heavy for the day.

• 3 Sets of:
Handstand Walks 30-50 m o Wall Climb 10 reps
1:00 rest each sets.

Wodi/

Run 20 minutes
Row 15 minutes

3 rds
10 + 10 Side Crunch
50 Russian Twist 20/15kg
8 m HS walk