AMRAP 20 with partner

Row 80 Calories
80 Kettlebell Swing
40 Partner Sit-Ups
80 Push-Ups
80 Ring Rows

Split as you like

3 rounds for consistency:

3 min row for meters
1 min rest

3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest

3 min bike for meters
1 min rest

9 Min AMRAP

400m Row
6 DB OHS

22.5/15kg

A) 3 sets
Wall supported single leg RDL x 10 reps/
side
Turkish sit up x 5 reps/side
Suitcase walking lunge x 10 steps/side
-rest as needed between sets-

B) 10 rounds for time with partner (Relay style)

5 deadlifts
5 goblet squats
5 russian swing
5 goblet squat cleans
5/5 goblet step back lunges

Time cap: 12 mins

Any Machine 7 Minutes

RMU´s Choose Repetitions
Pistols 8+8

70-80 Minutes

1) 10m walking lunge ( 2 x DB)
2) 20-50s plank hold
3) strict PU

Active Recovery

Ei tarvi isoja painoja.. Toistot hoitaa.

Käsipainoilla. Raskas.

For Time

25 alt DB Hang Clusters
50 Double Unders
25 DB Push Press
50 Double Unders
25 Burpees to Target
@ ahafa