Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(25)
On the 5:00 x5
400m run
15 body builders

Finisher
100 flutter kicks
1:00 butterfly stretch

10’ emom
3x strict pullup
5x boxjump

3 RFQ

20 barbell curls 20kg
20 banded barbell rows 20kg

FT:

400m run
100 DU
50 situps
400m run
80 DU
40 situos
400m Run
60 DU
30 situps
400m run
40 DU
20 situps
400m run
20 DU
10 situps

AFAP x 5

40m sled sprint (ssled + 10kg)
20m SB carry
20m zercher carry 80kg

Post comments and how it went.

6x run 400m/ walk 400m

Use a 1kg vest if you have.

For time

On the 0:00…
Round #1:
5 Rounds of "Sindee"
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of "Sindee"
40 Odd-Object Squats

On the 16:00…
3 Rounds of "Sindee"
30 Odd-Object Thrusters

• 1 round of "Sindee" is 10 Push-ups 20 Air Squats

WARM-UP
2-3 ROUNDS:
30 Seconds Odd-object Deadlift
30 Seconds Wall Squats
20 Overhead Squats kepillä
10 Inchworms

Lämmittely, 3 krs:
5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 4 x 2 x 82-85%

Raakarinnalleveto polvelta + raakarive + työntö

7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta) samaan vauhtiin

7 x (1+1)x50-70%

160 kpl vatsoja