4x6 deadlift

A: Back squat amrap @ 120kg
B: BB good mornings 3set
C: standing SL hamstring curls 3set
D: leg extensions 3set

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Tempo Back Squat. 3 sec pause on bottom.

5-5-5-3-3-3

Go every 3:00

50 G2OH db@22,5
Every minute incl 00.00 4 burpees

2 min rest

50 floor press 2xdb@22,5
Every minute incl 00.00 6 alt snatch

1RM deadlift with snatch grip

5x
-run 400m
- 30 squat
- 20 ketrleball 24kg
- 10 box Jump
1 min rest
21:41

Team of 4
9-15-21-21-15-9
Sync OHS
Sync double db snatch 22,5/15
HSPU total
Do in pairs - other pair max cal row+ski

Team of 3
6 rounds FT
12 sync ohs
12 sync double db snatch
12 hspu total
One at rower each round - total 240 cal

3-2-2

Weighted chin up