Emom40
1. Hspu / push ups 5-15
2. Lying hip lifts 15-20
3. Skull crushers 10-20
4. L-sit leg raises 15-50
5. Bicep curls 10-20
6. Single leg dls 8+8
7. Single leg bridge 8+8
8. Single leg wall sit 30 sec (R)
9. Single leg wall sit 30 sec (L)
10. Rest

3 RFQ

0:20 Hollow Rocks
0:10 rest
0:20 Russian Twists
0:10 rest
0:20 V-ups
0:10 rest
0:20 Weighted Abmats
0:10 rest

4x3 @68%

4x6 @60%

Clean pulls
4x4 @67.5%

5 Rounds YGIG

40 DU
2x Macho man DB complex 2x 25kg*
*1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
At your pace complete 5 rounds of the following:
400m run
25 abs of choice

Finisher
1:00 plank
1:00 pigeon

EMOM 20min
(5 rds)
1) 20 cal Air bike
2) 20 jumping squats
3) 50 m ball carry 50 kg
4) 20 V-up

6 kierrosta:

• 2min juoksu
• 1min burpee
• 2min juoksu
• 1min ilmakyykky

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