MVMT PREP
Banded Hip Series
Frog Stretch w/ Lat stretch
Flow with me
Beast Reach X 4 /
Beast Wave Unload X 4
Scorpion X 4 /
Beast Torsion Control X 10/
Underswitch to Crab Reach X 4/
10 mins

BENCH MARKING
1 min CAP MAX CTB ISO CHIN UP HOLD
1min / MAX SIDE PLANK (*top foot ELEVATED!)

5mins

STRENGTH 1 - GLUTE STEEL WK 3

SUMO BB BACK SQ 4 X 10
SUMO SQ DEAD STOP KB ALT ROW 4 X 10/
KB Activated Leg Lower 4 X 10/
SEE VID HERE

3:20mins X 4

16mins

GLAM BAM FINISHER
Partners will start staggered, aim to finish all exercises in allotted time.
SS = superset
You will share : 1 mat, 2 DB, 1 HVY GOB KB, 1 ab mat, 1 HVY MB, 1 TRX

10 STRICT PU SS w/ 20 DBL DB Floor Press
10 HVY GOB SQ SS w/ 20 BW SQ Jumps
10 HVY MB AB MAT SIT UPS SS w/ 20 BW ab mat sit ups
10 HVY KB DL (you go to big bertha KB's) SS w/ 20 TRX Ham Runners
REPEAT

19mins (15min AMRAP Circuit)

Recovery + Midline
5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups

Aux: Hippy hip

2 RFQ:
Hip Adjustment 5" 5" 5"
16 Psoas Marches with Band

Push press 4 x 3

Hang clean 5x3
Jerk from neck 5x2
Front Squat 5x3

Takakyykky 6x2@85%

Korkea te -veto + samaan vauhtiin yläreideltä tempaus

6 x (1+1)@60-70%

Vautipunnerrus

2x2@80%
3x1@90%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(13)
25 burpees
400m run
25 burpees
400m run

bench/strict(15)
6x3-climb

Finisher
stretch and roll
100 cross crunch

Strength:

Deadlifts: 4x225, 4x315, 4x415, 4x455, 4x480

Metcon:

4rnds: 5 HSPU, 10 DL (225lbs), 15 Pullups, 20 Vups

Time: 13:50

• 20 Min AMRAP of:
BB Back Squat 75% 1RM

Accumula le reps nello schema che preferisci serie da 5, serie da 3 ecc. ma senza andare ad esaurimento, mantieni ogni rep tecnica e veloce. Maximum perform 40 reps.

Tempaus korokkella, 6x3 65-75% tempaus maximista