0:00-10:00:
5rnds of:
15 straight leg abmat sit-ups
12 alt. Pistols
30 DU.

10:00-12:00 rest.

12:00-22:00:
5 rnds of:
15 T2B
10 box jumps over
1 long rope climb or 2 short rope climbs.

Merkitse tulokseksi kumpaankin osioon käytetty yhteisaika, jos et pääse kumpaakaan loppuun tuloksesi on automaattisesti 20min.

4 RFT

400m Run
200m Row
100m Sled ( Empty )

( 20 - 30 )

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
10 russian kb swing + 10 Squat Jumps + 10 Inc Worm
2 min Banded Triceps Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

10 x 70kg
8 x 80
6 x 100
4 x 120
2 x 130
2 x 130
4 x 120
6 x 100
8 x 80
10 x 70

All Supersets

5x
1-5 pullup
8-12 db seated press

5x
8-12 lat pull down
8-12 cable tricep extensions

5x
8-12 cable bicep curls
12-16 reverse fly

A,
Tempo Strict Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs up and down.

B,
For time:
6 rounds of:
Run, 400 m
10 Back Squats @102/70kg
-- then --
6 rounds of:
Row, 500 m
10 Strict Handstand Push-ups

Complete in teams of 2. You go-I go fashion.

Each athlete will complete 3 rounds.

C,
For quality:
Monostructural Cardio, 60 mins

Low-intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

5:00 easy pace Jog, Bike, Row, Ski etc
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Warm Up
- 200m Walk
- 300m jog
- 200m Walk
- 300m jog
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
3 Rounds
- rest 4 min between rounds
- RPE 8.5
Run 500m
rest 01:15
Run 400m
rest 01:15
Run 300m