RestDay

10 half turkish getups L/R
15 close grip DB bench press @25's kg
20 alt DB cossack squats 25kg

105 min
Warm up for 15 min

1.Strength
A. Dips
- 4x6

B. Bench press
- 4x8x40 kg

C. 4 sets:
10 incline DB bench press - 8 kg
6 incline bicep curls - 8 kg

D. 4 sets:
12 side lateral raise - 4 kg
12 barbell bicep curls - 13 kg

E. 4 sets:
10 shoulder face pull - 15 kg
12 bent arm lateral raise - 3 kg

F. 4 sets:
8 triceps - 15 kg
10 biceps - 8 kg

2.Metcon
EMOM20:
1) 10 push ups + 20 stepping lunges
2) 10 v-ups + 15 tuck ups
3) 50 DU
4) 20 russian twists with KB

3 rounds
Dips xMax
Strict neutral grip pullups xMax
Pistol variation x5/leg
Hip extensions x10+10sec isometric top hold

A) NOTES
- Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
- Metcon: The Renegade Rows and Wall Walks will blast your shoulders, try to shake them out and recover as much as possible during the run.
- Equipment: Medium & light weight, medium band.

B) WARMUP
AMRAP 6:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Scorpions total

C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
4 x 12-15 3s up 3s down. Rest 60s.
C2) BAND SUPINATED FRONT RAISE
4 x 12-15 each. Rest 60s.
C3) HAMMER CURL W. ISO HOLD
4 x 8-12 each. Rest 60s.

D) 4 ROUNDS FOR TIME
10 Renegade Rows each
5 Wall Walks
200 Meter Run
Rest 60s.
– Goal: Sustainable pace. Breathing in and out through the nose if possible.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DIAMOND PUSH-UP
4 x 8-10 3s up 3s down. Rest 60s.
C2) INCHWORM TO HOLLOW HOLD
4 x 3 reps with :10 hold each. Rest 60s.
C3) TABLE ROW
4 x 8-12. Rest 60s.

D) 4 ROUNDS FOR QUALITY
10/side Salsa Plank
5 Wall Walks
200 Meter Run / 1:00 Jump Jacks
Rest 60s.
– Goal: Sustainable pace. Breathing in and out through the nose if possible.

E) WORLD'S GREATEST STRETCH
As above

For time
15 12 9 6 3
Alternating Dumbell hang clean and jerk 22,5 kg
Burpees over the dumbell

Seated shoulder press 3x2, 2x5

3RFQ

5 deadlift @160kg
10 alt front rack back lunges @100kg

21-15-9
Row
Over row burbee

For time
2000m row
50 wb 20/14
1000m row
35 wb
500m row
20 wb