Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 rounds for time:
-12 t2b
-3m hsw obstacle(4 x 10kg, 2x 20kg)
-10 c2b
-15cal ski

Ring dips
5-5-5-5-5-4
rest as needed
use bands or weights

Amrap 7’:
10 Push Up
20 Walking Lunge
60 Du

Rest 2:00

Amrap 7’:
5 Burpee Box Jump
10 DB Push Press
15 Abmat Sit Up

Rest 2:00

Amrap 7’:
15 Air squat
10KB USA Swing
5 Strict Pull Up

Rest 2:00

Amrap 7’
16 Db deadlift
16 HS shoulder taps alt. (Feet on box) (8/8)
16 Kb Russian twist total reps

10*20
10*22,5
8*25
5*25
10*22,5
10*20
Hieman penkki vinossa

3*10
DB Bench press
KB Row
DB press
DB Fly

Every 90 sec for 8 rounds:
• 15 Kettlebell Swings 53/35#
• Max Burpee Box Jump Overs 24/20”

5 rounds, each round for time, of:
Row 400 m
4 Rope Climbs
rest 90s. in b/w

30 MIN

• 1 min erg
• 3 Wall walks
• 10 Alt hang clean and jerk 17.5 kg

AMRAP 12
3 goblet squats @20/16kg
6 pull ups
16 kb swing @20/16kg
6 goblet squats
6 pull ups
16 kb swing
9 goblet squats
6 pull ups
16 kb swing
…etc

rest 2min

AMRAP 12
3 wall ball @9/6kg
6 burpee box step ups
16 abmat sit ups
6 wall ball
6 burpee box step ups
16 abmat sit ups
9 wall ball
6 burpee box step ups
16 abmat sit ups
…etc