135 min

1.BMU
- 20 reps

2.Strength
Shoulder press

3.Metcon
A. EMOM16
1) 8 CTB + 20 DU
2) 12 cal row
3) 8 BJO + 10 KBS 24 kg
4) 8 cal bike

Rest 4

B. EMOM16
1) 8 pull up + 8 push up
2) 12 cal row
3) 8 BJO + 10 KBS
4) 8 cal bike

4.Accessory
2 sets:
Arnold press
Side lateral raise
Bicep curl

3 kierrosta for quality

3 negatiivista rengasdippiä
10 goblet squat
20 vapaavalintaista suoraa vatsaa
20 vapaavalintaista vinoa vatsaa

5x3 stopilla alhaalla

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(30)
5 giant sets
400m run
10 reverse fly
10 curl to press
10 tricep oh ex
10 sit ups
30 jump rope/heavy jump rope/double unders
Rest as needed between rounds
-choose weight on dumbbell movements-

Finisher
50 flutter kicks-2ct
1:00 quad stretch

Tempauspäivä

125 min

1.Strength
- Pull up - 17, 10, 9, 8
- Bench press
- Bent over row
- Cable row
- DB shoulder press
- Straight arm lat pulldown
- Lateral raise
- Face pull
- Bicep curl Z-bar
- Bicep curl DB's

2.Aerobic work
10 min AB

130 min

1.MU
- Drills
- MU 15x1

2.SHSPU
- 3 x 4 abmat + 10 kg plate
- 2 x 6 feet on 24" box

3.Metcon
EMOM40:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest

-No belt

5 rounds for quality
20 ghd sit ups
20 hip extensions
Rest 1:1

For time

• 1,000-m row
• 25 box jumps, 30-in. box
• 1,000-m row
• 50 box jumps, 24-in. box
• 1,000-m row
• 75 box jumps, 20-in. box