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.

-Kippi/kippileuka
-Rengassoutu
-Ilmakyykky

5 rounds for time:

15 ringrow
20 airsquats
100 m run

Work:rest 1:1

TC20min

3min amrap
10 Burpees
5 squat clean 40/30
3min rest
3min amrap
8 Burpees
4 squat clean 50/35
3min rest
3min amrap
6 Burpees
3 Squat clean 60/40
3min rest
3min amrap
4 Burpees
2 Squat clean 80/55