3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #2 of #3. Let's aim to build upon last week, with a third and final increase next week.

2x800m, 2min rest btw
2x400m, 90s rest
4x200m, 60s rest

For time:
27-21-15-9cal AB
12-9-6-3 Sandbag over box 120/100cm

• The remaining time, run for distance.

Weighted Chin-up 6x3x65%

10 min AMRAP:
75 Double unders
50 Push ups
25 Thrusters 95/35

5 min rest:

10 min AMRAP:
50 Cal Row
50 Wallballs
50 Hang KB snatch 53/35

Rest 5 min:

10 min AMRAP:
20 Double KB G2OH 35/25
20 Cal row

AMRPA 40 mins
5 burpees every 2 mins
100 Deadlifts
100 Wall Balls
50 cal row
100 DB Snatch

3x10 hang muscle snatch

3 Power Clean and Jerk

60min amrap:

• 20cal soutu
• 20 renkaan lyönti lekalla
• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 20 torsonator twist

Painot kommenttiin.