46 min amrap

4 x 21-15-10

1. Echo bike cal-snatch-pullup
2. Row calc&j-ttb
3. Ski cal-thruster-pushup
4. Du-DL-burbee

Barbell 46 kg.

A,
Lower Body Stretch
2 x 8/side Eccentric Lateral Lunges (5 sec lowering)
2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)
2 x 10 Eccentric Calf Raises (5 sec lowering)

Lower Body Strengthen
2 x 10/side Tempo Split Squats (3 sec down/up)
1 x 30 Banded Air Squats
2 x 12/side Single Leg Glute Bridges

Upper Body Stretch
3 x 7 Eccentric Pull-ups (5 sec negative)
2 x 8 Eccentric Dumbbell Flies, pick load (5 sec negative)
Roll/Smash Upper Back, 2 mins

Upper Body Strengthen
2 x 10 Jefferson Curls, pick load
2 x 10/side Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Pk-kestävyys - pohjan rakennus (sykealue 2-3) ~syke 120-150 b/m
RPE 7

1. Landmine snatch x 8 o/v
2. Vaihtoaskellus tasolle x 20 o/v
3. Russian get up x 8
4. Wall ball x 10
5. Ergo 22 cal
6. Vaakasoutu + etunojapunerrus (lift off) 5+5x3
7. Kylkitiputukset sivulankusta x 8 o/v
8. Tikkaat x 4

AMRAP 40min

A: Jump rope 8x30on/30off
B: Broad jumps 8x3
C: 4rounds
In 6min:
380m run
30 air squats
30 rkb swing
Rest reminder of 6min before next round

A: Back squat 5-3-1+
B: Bench press 5-3-1+

assault bike for max cal
10 x 20 secs / 40 secs

For time

• 50 deadlifts
• 40 pull-ups
• 30-calorie row
• 20 chest-to-bar pull-ups
• 10 squat cleans

♀ 125 lb
♂ 185 lb

Every 5:00 x 4 rounds

200m Swim

Maastaveto nousu raskas 4 ( re grip )
Bulgarialainen askelkyykky koroke päkijän alla 2x8/jalka
Alataljaveto kuminauhalla 3x10-13 pausella
I-Y-T 10/ asento
Kylkilankku 3 x Max / puoli