Row meters.

25 Minutes For Quality & Load :

Biceps Curls w/ DB`S alternating 20
Banded Ab Crunch 20-30
Partner Assisted Hip Thrust 10 - 15
HS Hold to Wall 0:20

Rest between movements as needed

1000 m row
50 Pulli ups
800 m row
50 sit ups
400 m row
50 burpees
200 row
50 DB power snatch 12/14 kg
100 row

Run 4 x 200m ( Rest 60 sec )

Run 4 x 4 minutes ( rest 3 minutes )

4 Sets of 5 @ 60-65% of 1RM Overhead Squat 43KG - 47KG

E2:30 x10, alt. between a & b:
a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck up

Target: Work ~90s / interval. Overall ~70% effort.

A:E3M for 15min
Build up to heavy 1 rep CGBP in 5 sets

B:15min amrap
1 rope climb
5 push press 50/35
5 box jumps
2 rope climb
5 push press
5 box jumps
3 rope climb
5 push press
5 box jumps
etc…

AMRAP 8

10 One Arm Hang Dumbbell Clean 22,5/15kg ( R )
30 Single Unders
10 One Arm Hang Dumbbell Clean 22,5/15kg ( L )
15 Double Unders

WARM UP:
15 min amrap
• 10m dragon walk
• 5/5/5 wall squats
• 10m cossack walk
• 5/5/5 leg swings
• 10 kangaroo squat

30min For quality

• 10 90&90 switches + hip open
• 5+5 hip extension combo
• 30s squat hold

• 10 banded march
• 5+5 cossack squat + hip flexor
• 5+5 hip flexor + adduction/ abduction

• 5 inchworm+ pigeon
• 10 squat + toe squat
• 2+2 full perfect stretch combo

Min 1: 18/14cal Row
Min 2: 12 GHD Sit-ups / 15 Butterfly Sit-ups
Min 3: 4 Deadlifts
Min 4: Rest
- Build to heavy 4 rep Deadlift. Start @70-75% of 1RM