Shin smash 1:30 + 1:30, lacrosse ball
Calf smash 1:30 + 1:30, lacrosse ball
Quad smash 3:00 + 3:00, barbell
Lat leg smash 1:30 + 1:30, lacrosse ball
Quad smash 1:30 + 1:30, lacrosse ball
Quad stretch 2:00 + 2:00
The Frog 3:00
Biceps smash 2:00 + 2:00, barbell
Grip smash 2:00 + 2:00, barbell
Squat hold bottom position 3:00

For time

500m row
400m run
50 wallball
40 DB hang c&j 22,5/15kg
30 ttb
20 burbee

Target under 14min

3 rounds for time:
run 400m
21 kettlebell swings 24/16kg
12 pull-ups

TC 15

Jul 26. 2018

10-8-6-4-2
power clean&jerk 60/40kg
400m run, after each set of clean&jerk

3 rounds
1:00 cardio machine
6-8 push up to downdog
12-15 ring row
6-8 birddogs (R/L)
10 push press, add weight each round, starting with barbell

3 rounds
8-12 tempo ring push ups
16 band pull aparts
12/12 birddogs

3 Sets Of:

EMOM 3

1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols

...after that in 2 minutes window HEAVY CLEAN & STOH

Rest 1 minute btw. sets.

Teams of Two AMRAP 24

Row Calories
Push Ups

Askelkyykky tangolla taaksepäin askeltaen 3x12 toistoa

2 min tauot

15min
12 maastaveto 100/60kg
400m juoksu (säävaraus pyörä/soutu)