AMRAP 10 "Recovery"
100 Meter easy jog
10 Calorie Row
10 Calorie Bike

MOBILITY 15 MIN (LOWER BODY)
.

3-4 KIERROSTA:

10+10 One legged box Squat

10 Ring (TRX) Push up

10 Hanging hip touches

10+10 Single arm row with a band

.

3 rounds:

20+20s Kylkilinkkari

10 Back extension on a box with 3s. hold on top (with partner)

3 rounds
TGU x 2-3/ each arm
Rest 45 seconds
RDL x 6-8 reps
Rest 45 seconds
Hollow Hold x 30-45 sec
Rest 45 seconds
+
For time:
18 Burpees
18 DB C&J
14 Burpees
14 DB C&J
10 Burpees
10 DB C&J

• 1-1-1-1-1-1 of:
BB Squat Snatch
70-80% 1RM

Mobility

10m 4-Step Walk video
10m Inchworm Walk

Squat Flow video

Stamina Squats:
12emom
4 BS
2 FS

16AMRAP
64 DU
32 Row
16 Wb
8 C2B
4 Squat Clean (80kg)

3 rounds:
Shoulder press x 6-8
Rest 60 sec
Banded goodmornings x 15-20
Rest 60 sec
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 sec
+
6rft
250/200m row
10 TTB
15 Wall balls
Time cap:12min

Build up to heavy 1rep Cluster(squat clean thruster) in 15-20min
+
8min amrap
8 alternating DB snatch
8 HSPU

• 3 Sets of:
GHD Sit Ups 15 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Scala eventualmente le reps per poterle fare unbroken
Rest as need each sets