21-15-9

Echo bike
Row

Clean 8x2 @ 80%
+
RDL 3set
+
Front squat 3set

Strength:

Build up to a heavy 50m farmers carry in 15mins

Workout:

30 min in a team (one player working at once)

Bear complex

1 power clean
1 front squat
1 push press
1 back squat
1 push press
*5

A: Bench press 8x3@72,5%
B1: lat pull downs 3set
B2: Seated Shoulder press 3set
C: SA Over head triceps extensions 2set

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For time:

21-15-9
Squat jump
7-5-3
Navy Seal

1 rep of Navy Seal:

Push-up + Knee to elbow, R + Push-up + Knee to elbow, L + Push-up + Stand up

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WARM-UP:

15-12-9
Air squat
12-9-6
Push-ups

Then,

2 rounds

1min per side Half kneeling hamstring stretch
1min Chest stretch alt. sides

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Slow down accelerate up

3 Rounds For Time:
500m Row
20 Sit Ups
20cal AB / Ski
40 DU

Every starting 3min per round, 5 rounds
20cal assault bike and 10x clean and jerk 50kg

20 MIN AMRAP

• 4 Pullups/ring rows
• 8 Pushups
• 12 Air squats

Nousevat painot, 2min tauko sarjojen välissä