5 RFT:

5 DB man makers 2x22.5kg
15m sandbag bearhug walk 200lbs

75 min
Warm up for 20 min

1.Metcon
A. 5 x 200 m run, r. 60 s. between sets
Times: 4.00 min/km

Rest 5

B. 10 x 500 m row, r. 60 s. between sets
Times:
2.05, 2.04, 2.03, 2.03, 2.02
2.02, 2.01, 2.01, 1.59, 1.52
Avg. 2.01.6

2.Cool down
10 min easy bike

Bench press
- H3
- 2 x 8

3 rounds
Single arm press *15
Kb row *15
Db bench * 15
Db fly *15
French press *10
Reverse fly *10

Find a heavy set in 20min.
1 Snatch + 1 Clean & jerk

45-90min peruskuntoharjoittelu pyörällä, hölkötellen tai vaikka sauvakävellen. Pidä syke aerobisen kynnyksen alapuolella. Pitäis pystyä puhumaan puuskuttamatta!

Happohyökkäys
3rds ft:
8/10 kcal assault bike
8 bar over burbee (facing)

this is all out exercise
be furious with the bike!

Rest day
60 min JH

5 Rounds

10m Walking lunges
10 Backsquats
10m Walking lunges
10 Backsquats
1 min rest

Women 35kg barbell
Men 45kg barbell

On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats