For time:

75 Overhead Squat

Every 3:00 Run 400m.

Start @ run

( 15 - 20 )

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
20s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
2 Minute Pigeon Pose on Box ( each )

5 GM
5 BS
5 Elbows Rotation
5 Press
5 DL
5 FS

Then...

30 Double DB plan rows
30 Single Leg Glute Bridges

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
30s Side Plank ( each ) + 15s Push Ups + 15s Mountain Climbers
2 Min Banded Triceps Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

Then...

1:00 Max Shoulder Press
1:00 GHD Extension / Superman hold

4 Rounds x AMRAP 3

1000/900m Bike Erg
Max Distance Farmers Carry 32/22,5

Rest 1:00 Btw Rounds.

Alkulämmittely
Ketjuvenytykset 1. kierros seisten, 2. kierros lattialla
etuketju
eturistiketju
takaketju
takaristiketju
sivuketju

Voima
circuit 4 kierrosta 40/20

askelkyykky + kierto
rengassoutu + kierto
1-jalan lantion nosto + veto kumpparilla
1-käden penkkipunnerrus + kierto jumppapallon päällä
sivulankku (+ jalan ja käden avaus)
lastausliike

For time:

50 Box Jump Overs 24"/20"
1000m Row
50 Wallballs 20/14p ( 10/9 feet )
10 Rope Climbs
50 Wallballs 20/14p ( 10/9 feet )
1000m Row
50 Box Jump Overs 24"/20"

( 18 - 25 )

Emom 8
tee ensin leukapidot ja sitten rengaspidot

Pull up hold x4 (15-20 s)
Suorin käsin pito renkaissa (10-20 s)

3 x 8

A: Bench Press, build up to heavy set
B: Shoulder press, amrap @50kg
C: Strict pull ups 1xMax
D: Strict chin ups 1xMax
E: Seated Row 1xMax
F: Leg press 1xMax
G: Leg extensions 1xMax
H: Straight bar overr head triceps extensions 1xMax

As many rounds as possible in 15min
Repsx1-2-3... (+1rep/new round)

A)High boxjump
B)Rope climb
C)DB Stoh (2x22,5/16kg)