Partner workout (You Go , I Go)

2 sets / 5 mins rest

Buy in:
50/40 cal row
then 2 rounds of :
20 box jump@60/50cm
20 DB devil's thruster@2x15/10kg
20 renegade row
Cash out:
50/40 cal row
Total time cap 35 mins

A: Ring pull ups pronated 3set
B: Sa Kb rows 2set
C: Forward leaning Db flys 2set
D: Supinated Db biceps curls 2set

LÄMMITTELY
12 min
6-8 kcal laite
8+8 olkapää kosketukset lankussa
6 mittarimato
12 kehonpainokyykky

VOIMA
Maastaveto 3x15
Kulmasoutu 3x15

CIRCUIT
Kehonpainolla
3x35s./15s.
1. Toispolviseisonnassa ylävartalon kierto oik.
2. Toispolviseisonnassa ylävartalon kierto vas.
3. Etunojasta silmukka
4. Askelkyykky eteen-taakse
5. Burbee
6. Lantionnosto/pöytänosto/rapunosto

46 minutes Basic Endurance

6 Minutes Any Machine
1:00 Plank Hold
10 Push-ups
10 Hanging Knee-Raise

A: Ring dips 3set
B: DB shoulder press 3set
C: Push ups 2set

3 rounds:
250m Row or another machine
10 Lateral Jump over Rower
5 Russian Push-Up
10 Single Leg V-Up

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
5 Elevated Calf Raise w/:03 Pause in Bottom Stretch
-Rest as Needed b/t Sets-

For Time

50 Stick Sit-Ups
40 DB snatches, alternating (50/35lb)
30 chest-to-bar pull-ups
20 Handstand Push ups
10 cleans (185/125lb)

Scaling options:
Pull up for chest to bar
Lower handstand push up number OR ab-mat(s) under head
Scaled weights:
DB 35/25lb
Clean 165/105lb

Jerk Balance 3x3 @40-50% of
1RM
Rest as needed between.
Target: Speed under the bar. Fast
footwork.

A: SL Bulgarian split squat 5set
B: SL Hip thrusters 3set
C: Jane Fondas 2set
D: FC SL posted calf raises 2set