5 kierrosta
Farmer carry 2 x 10 m
Dball clean & släm 8
Gorilla row 12
Front rack carry 2 x 10 m
Abmat situps 20

AMRAP 9

10 Front Squat 42,5/30
5 Push Press 42,5/30kg
20/15 Calories Bike

Warm Up
Butt kicks
High Knees
Side Lunges
Regular Lunges
Inch Worms

Workout
2 mile partner run, no slower than your last ACFT 2 mile pace.

Accessory Work
2 Rounds
1 min side plank right
1 min side plank left
30 Crunches
15 bicycles each leg

Cool Down
Cadet Let PRT

Location: USC Upstate
Uniform: Winters

For time :

30-20-10
Cal Ski
Toes To Bar

TC 7

Homma jatkuu, kuormat kasvaa. Luottakaa itseenne, keskittykää niin tulosta tulee. PN prossat etenkin raakanostoissa saattaa arvelluttaa mutta ne nousee sieltä kyllä, huomioi lepoaika 2-2.5min. Hieman erityyliset kuntoilut tällä viikolla! Keep up the good work!

5 Giant Set x Every 3:30

Dumbbell Row 8 + 8
Seated Dumbbell Press 5

3 rounds for time:

20 cal row
10 burpee over erg

X2GT

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
@25/17.5kg

Front squat (first lift from the ground) 10-8-6-4 reps, then max reps @ 90 % of last weight

EMOM for 3 rounds:
1. max Ab-wheels
2. max AMSU
3. max Landmine twists
4. Rest
5. Rest