Warm up stretches

3 rounds of:

15 box jumps "20
225m run
15 burpees
225m run
15 flutter kicks (4 count)
225m run
15 pull ups
225m run

Cool down strecthing

Weighted pull-ups (12,5kg)
9 sets with descending repetitions (10-9-8-7-6-5-4-3-3)
Alternating between overhand and underhand grips
breaks between sets: 15 deep breaths

30 sec. Plank
10 Burpees
10 Straps
- Cycle 4 min.
10 Supermen
10 Back extension w/ Ball
10 Renegade Rows
- Cycle 4 min.
8 Chin-up
8 Inverted Rows
20 Close-Grip Floor Presses
20 Front Squats

For time:
20 pull-ups
Then, five rounds of:
7 hand release push-ups
60 kg squat clean, 7 reps
Then:
20 over the bar burpees

12 Minute AMRAP

150 Wall Ball 9' #10
90 DU
30 MU

Softball

10 rft: 5 ttb, 10 pushup.

For time:
Row 1000 m
21-15-9 Box Jump, Pull Up
Row 1000 m

21-15-9

Deadlift (DL) #225/150(#103)
Box Jump 30"/24"(17")

Aamu: 70 min

Warm up from TTP Engine
A. Run or run/walk (45”/15”) for 8 minutes.
B. 5 minutes of active mobility
C. Preparatory Running Drills
C1. 2 x 20m of high knees.
C2. 2 x 20m of butt kicks.
C3. 2 x 20m of skipping.
C4. 2 x 20m of high skipping (big extension!).

Main set: Lactate threshold
A. 3 x 4 x 400 m run w/50 sec rest between reps & 4 min rest between sets. Goal pacing: 27 - 26 s/100 m
Times: 1.47, 1.46, 1.47, 1.47, 1.45, 1.43,1.43, 1.44, 1.43, 1.41, 1.40, 1.39
164/186
Cool down: 10 min walking

Ilta: 60 min

Jacked gymnastics workout
1.Skill Circuit
A: Wall Facing Handstand Shoulder Shrugs (5 x 10-20 reps)
A: Ring Swings (5 x 5)
A: Ring Swings + Hips to Rings (5 x (1+1+1+1))
A: Ring Muscle-up Pull & Transition Drill (5 x (3+3))

2.Handstand Skill & Endurance
Back to Wall Handstand Back Steps to Bumper Plates (5 minute AMRAP)
>
Scaling Option 3: Front support walks, 3 sets of 60 s continuous work

3.For quality:
3 x 20 sec hollow hold