Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(15)
ammap of your choice:
running
rowing
airdyne
or mix it up

Finisher
2 min hamstring stretch
2 min quad smash
2 min bridge

5x5 75%

(1+3+1) = Rive + Etukyykky + Työntö
70-80%

12 minute EMOM

Strict Pull Up
Strict Press
Medicine Ball Overhead Throw

Cracking morning session on The Rec with The Abacus Fella and CJ. Using a 30 minute time cap, for time, 50 bench diamonds, 50 pull ups, run 90 yards, 50 reverse rows, 50 dips, 15 1.5 Pood kettlebell swings, then repeat with 40 reps, 30 reps, 20 reps and 10. Today got through to complete the 30 pull ups, so 450 reps and 360 yards. Should complete that tomorrow 👍

For time:

• 120 double-unders
• 60 chest-to-bar pull-ups
• 60 hang power snatches
• 120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

3 rounds for max cals:

Tabata Assault Bike

3 kierrosta

1 min max matka farmarikävelyä
1 min max reps rengassoutu/leuka/chest to bar
1 min max reps burpeet

MVMT Prep
Lax Ball - Forearm, Tricep, Piriformis
Lizard stretch with Reach
Beast Wave
Beast Torsion Control
Dowel Series
- passthroughs
- press
- External rotation
Mini Banded
- Kick Backs
- Glute Bridges
- Clam Shells
- Squats

** 1min Max Burpees**

(15)

Strength One
BB Front Squat 5x5
SA DB Row 5x5/

(15)

Track and Fuel Prep

It's a Repeat Peeps!

1. Snatch
   On the Minute x 8:
   Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
   On The Minute x 8:
   1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
   2 second pause in bottom

3. Conditioning
   AMRAP 15:
   55 Power Snatches (95/65)
   55 Pull-Ups
   35 Calorie Assault Bike
   55 Handstand Push-ups