1000m Row

Then 3 rounds

20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

2 rounds for time of:

• 50-cal. row
• 25 handstand push-ups

40min amrap
X unbroken wall balls
X unbroken box jump overs
X unbroken DU
Go for a number of reps you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.

🍂🍁🧘‍♂️🧘‍♀️🧘🍁🍂

Warm Up
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies

Workout
Run 2 miles

Cash Out

4 rounds
Pull Ups or a modified Pull Up
Toes to Bar or modified version

*pick a number of pulls ups and toes to bar that you can hit and maintain for all 4 rounds

Normal warm up

Barbell warm up

WOD
Every 2:00 for 30:00 (15 rounds)

200m Run
6 Clean and Jerks 95/65

*sub 250m row or 12/10 cal bike

LÄMMITTELY
2 kierrosta, 1:00/liike
• Polvennnosto juoksu/marssi
• Mittarimato
• Air squat
• Lapapunnerrus
• Uimari päinmakuulla
• AKK - lonkankoukistaja

VOIMA
Päivän vetävinä liikkeinä tehdään leuanveto ja maastaveto.
Leuanveto 3x30s.
Valitse yksi liike:
- Ylätalja
- Negatiivinen leuanveto
- Leuanveto kumpparilla
- Leuanveto 1-2-4

Maastaveto 3x40s.

Lepo sarjojen välissä 1min.

METCON
Amrap 8
12 Boksille nousu
12 Rengassoutu
12 Dead bug
12 Lattiapenkki

AMRAP 10

21/15 Cal Row
9 Power Clean 70/50kg

Rest 5 minutes

AMRAP 10

21/15 Cal Row
9 Deadlift 130/90kg

Warm Up

Row 1000m

then 3 rnds

3 TnG Power Clean, add weight
6 Bar over Burpees
8 Arnold Press
6 Pull Ups

Chest Supported DB Rows: 3-4 x 10-12. Rest 60s.
- Pronated (thumbs in) Grip
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)