for quality 4 rounds of

super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 2min then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg

WOD
Every 3:00 for 12:00 (4 rounds)
10/8 cal row or 8/6 cal bike
15 pull-ups
15 wallballs 20/14

*if not completed within 3:00 first round scale reps to 10

Single Arm Banded Pushdowns: Accumulate 75 reps on each side. Rest as needed.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A: back squat 8x5 amrap rpe 7 sista setet
B: E2M for 10min: Amrap strict Hspu
C1: Leg extensions 2set
C2: Banded triceps extensions 2set

AM: 40 min
60 s. run/60 s. walk
5.45 km, 7.22 min/km
HR 128/158

PM: 155 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.Squats
A. Back squat
8x65 % - 59 kg
8x70 % - 63 kg
6x80 % - 72 kg
6x85 % 72 kg

B. Front squat
1x5x70 % - 56 kg
2x5x75 % - 56 kg

3.Bench press
5x5x70 %
New set every 3 minutes
- 40 kg

4.Accessory
A. Tabata shoulder press/bicep curl - 12/14 reps, 13 kg barbell

B. 50 AMSU

• Foam Roll - Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3x 3min ON/1min OFF

A) 10 STOH right hand
B) 7,5m OH Walking lunges right hand
C) 10 STOH left hand
D) 7,5m OH Walking lunges left hand
E) Max reps burpee over bar

Result: Burpees

DB 15/22,5kg

3 rounds of
5-5 x halo
5-5 x clean and squat
15 x alt swing

Emom 30’
1 min: 15 x am swing
2 min: 10 x goblet squat
3 min: 6-6 x snatch
4 min: 8-8 x reverse lunge
5 min: 15 x abmat sit-up

5 rounds:
15/12cal Ski
10 Box Jump Overs 60/50cm
10 GHD Sit-ups
30sec Sandbag Bearhug Hold 60/40kg

5 min AMRAP:
• 5 Power Clean 105/75#
• 5 Overhead Squats 105/75#
• 5 Box Jump Overs 24/20”