2km row for time

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

30 min
1 min walk/1 min run
4.3 km
Avg. HR 121
6.59/4.58 min/km

Iltapäivällä hieronta 60 min.

4 rds:
400M Run
15 Full Cleans 95/65
10 Step Ups (each leg) 95/65, 18/12

3 x5 bench press - 170 lbs (nothing left from yesterdays workout)

then…

10 floor wipers (95/65)
10 box jumps (24/20)
10 kettlebell swings (1.5/1.0)

5 rounds

Bench press
- 8, 8, 7, 6

For time
30 bar facing burpees
30 clean and jerk 70kg
30 bar facing burpees

hierontoja ensi viikolle. Tulee ohjelmaa mutta voi tehdä erittäin mielellään jotain muutakin.

Buy in: 20 tyre flip
5 ROUNDS /w Weight Vest
10 Push up
15 Air squat
20 Lunges
Cash out: 20 tyre flip

1RM Hang Clean
1RM Power Clean

5 Rounds of:
7 Hang Cleans (65/95lb)
200m Run