A: Push ups 3xMax
B: Först höger arm b1+b2 sen vä arm
B1: trap 3 raise 2x10
B2: SA DB flys 2x10
C1: Banded triceps push downs 2x15
C2: Pornstars 2x10/arm
D: Evil wheels 3x12

Deadlift 4x6x70%

E3MOM x 5
15 squat
15 jumping squat
15 lunges
15 jumping lunges

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(24)
WRK :35 REST :25 x6
jump rope or double unders
v-ups
jing jang(5yd suicide)
russian twist

Finisher
1:00 child's pose
1:00 bf stretch

AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

Pull-ups vaihtoehdot:
Horizontal Ring Rows
Barbell/ Backpack Rows (put the barbell in a rack - similar to ring row)
Ring Pull-ups

100 One arm deadlifts
80 One arm frontsquats
60 american kb swings
40 One arm Push jerk
20 tgu
40 One arm Push jerk
60 american kb swings
80 One arm frontsquats
100 One arm deadlifts

24/16
Timecap 40min

Lisäksi:

30 toistoa per liike, 3 kierrosta, 1min lepo kierrosten välissä.
1) simpukka-asennossa lantionnosto
2) penkkiä vasten lantionnosto
3) ristiin askelkyykky (15+15)
4) askelkyykky askeltaen tuolin reunaan

Intervals run 4 min + 1 min walk

2 mile run broken into intervals
First mile was a jog, second mile broken into faster paced sprints.

After first mile:
40 reverse lunges
44 push ups
30 air squats
Two :45 second plank hold

EMOM x 15 mins
MIN 1 - :50 MAX Air Squats
MIN 2 - :50 MAX Leg Extensions
MIN 3 - :50 MAX Plank Rotations
1 Round = 3:00 Rotation

-Finisher-

3x12
shoulder shrugs
Front & side raises
Super man