Rest & active recovery
25 min walking

Set 1 : 6 Back Squat @ 75%
Set 2 : 3 Back Squat @ 80%
Set 3 : 6 Back Squat @ 75%
Set 4 : 3 Back Squat @ 85%
Set 5 : 6 Back Squat @ 75%
Set 6 : 3 Back Squat @88%

Rest 1 - 2 minutes between sets.

A: Bench press 3x7, amrap sista setet
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: Reverse DB Shoulder flys 2set
C2: BB skull cruschers 2set

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

E2MOM 20cal Echo bike
E1MOM 1rnd Machoman

Moderate loading, Machoman should be unbroken.

10x400m run, between rounds 20x biceps curl

E6mom for 30min

20x power cleans w/ drop & re-grip

Aim to rest 3-4min every round

A: Push ups 5xMax
B: SA lat pull Downs Supinated 3set
C: Seated SA DB press 2set
D: Reverse DB flys 2set
E: Triceps push downs 2set

3-5x
A)KB C&J-ladder
F-2x8-12-16-20-24kg
M-2x16-20-24-28-32kg
B)T2bx5-10

On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row