WARM UP
10-15 min cardio . Get the heart rate up in any way.
Warm up shoulders 5min. Rotate and swing to increase blood flow to shoulders.
STRENGTH/SKILL
Single arm tempo press 3X30
6x 8 reps
Use heaviest weights possible.
Between every set do 10 push ups with feet elevated on chair or lower if needed.
WORKOUT
Intervalls
4x 2min on 2min off

during 2 min
20 squats ( Change squat variation every round)
10 sit ups
20 mountain climbers
Max reps of burpees.

Push hard and go fast to get as many burpees as possible each round.

COOL DOWN
5 min calm breathing lying on back. then stretch for 5min.

AMRAP 15' OF:
200MT RUN WITH WODDEN LOGS
12 ALT PISTOL SQUAT
12 KTB A. SWING 32/24 24/16

AMRAP 10

30 Jumping jacks
20 Sit Ups

AMRAP 10

30 Plank Jacks
20 Air Squat

AMRAP 10

30 Burpees
20 Pull ups

Complete as many rounds as possible in 20 minutes of

• 5 strict weighted pull-ups
• 10 weighted sit-ups
• 15 dumbbell squats

♀ 25-lb. DBs ♂ 35-lb. DBs

Use a single DB for the pull-ups and sit-ups and two for the squats.

10min emom
1x box jump
*Try to Add height Every jump
+
3min amrap
DB Devil press
1min rest
12min emom
Min 1: Amrap DU
Min 2: 15 FLR burpees
Min 3: 20 Situps
1min rest
3min amrap
DB devil press

Run 7,5 km

Leppäillään.

20 min amrap

• 10 burpees
• 6 Deadlifts 40kg
• 3 Power Cleans 40kg
• 6 Front squats 40kg

Score is total reps

3 rounds

15 wallball
10 thruster 40kg
10 bar over burpee
30 cal bike

2min rest between rounds

300 weighted step-ups
300 KB swings
300 cals on machine