Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
2:00 cardio machine

20 alternating leg bodyweight RDL (total)
10+10 lateral box step ups
10 inch worm with push up
10+10 windmill with 5kg plate

Metcon Prep
3 sets
3 devils press,@ 1st-light, 2nd- moderate, 3rd wod weight on DB's
6 box jump overs
rest 30-60s bwn rounds, get your heart rate up.

7 x ( Snatch Panda Pull + High Hang Squat Snatch)

75-85%

7 x 4

2 x 7 min AMRAP, rest 2 min

A.
15 cal erg
10 wall ball
2 wall walk

B.
4-8-12-16…Devil´s press (alt.)
10-20-30-40…steps walking lunges (with DB)

5x1min/rest 30”

5x2min/rest 60”

5x3min/rest 90”

1. Max rep alt. dumbell snatch @22,5/15@Kg
2. Max rep wall ball @9/6kg
3. Max cal row
4. Max rep burpee to plate@20kg
5. Max dumbell squat@22,5/15kg

160m run

2 rounds:
5 push up
10 pull up
15 air squat

160m run

AMRAP 12:
15/12cal Ski
8 Devil's Presses 20/15kg

4 x 4 V.2/120s

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Squat
50 sit-ups
50 Burpees

Time cap 35 min

Every 4:00 for 5 rounds
12 Dumbbell Power Snatches (50/35 lb) (alternating)
6 Dumbbell Renegade Rows (2x50/35 lb)
12 Dumbbell Power Cleans (2x50/35 lb)
Row for max calories

Rest 1:00

Score is total accumulated calories