Optional Accessory
CONDITIONING

100 KBS @24/16kg
Every 30sec→ 3 Burpee

RPE 4

Tailoring Options:
Decrease the rep scheme to 75 or 50

Cool down:
10min Jogging

Mobility:
1min/side
-Lower back roll
-Glute roll
-Hamstring roll
-Calf roll
-Quad roll

Warm up:
Perfect warm up(video from gym's library)

Mobility:
1min/side
-Hamstring roll
-Quad roll
-Wall forearm roll
-Rotator smash

E2M for 16min
Hang snatch x3
+
14min amrap
10 DL 80/60kg
12 SA DB push press(6each arm)
14 alternating step ups

5min Row/IAirbike with nose breathing only

Perfect Stretch video

1 Squat snatch + 2 ohs

Gymnastics strength

AMRAP in 20 minutes:
5 HSPU
10 Pistols

Count your reps

*hsput voit tehdä kevennetysti joko jalat sohvalla / tuolilla tai jalat lattialla.

*pistoolit voit keventää istumalla tuolille / sohvalle.

400 m løb
20 burpees
400 m løb
18 burpees
400 m løb
16 burpees
400 m løb
14 burpees
Osv til 2 burpees

Emom 15min / 5 rounds
5 pull-ups
10 box squats
5 squat cleans

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(24)
On the 8:00 x3
200m sandbag carry
10 sandbag push press
400m run
200m sandbag carry

Finisher
50 double crunch
1:00 butterfly stretch