12 min AMRAP
1 pull up
2 push ups
3 air squat
Double reps after each round

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat
10-8-6-4-2
press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up

@double 24/16

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Partner wod
1. Amrap 20mins : partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3mins

You go, I go for time:
60-40-20(ladies 48-32-16, mixed 54-36-18cal) Cal Row/ski/bike
USA Swing @24/16
Time cap: 12 mins

Divide the work evenly.

3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls

3 min DU practice
THEN
3 x
5 z press e/s
7 butterfly hip bridge (feet together knees slightly out)
7 bird dog row e/s

4 rounds of

7 Hollow bench sliders
12 Lat pull down
4 arch snap to pike hold

Maximum push ups in 1 min.

Banded Glute Bridge: 3 x 10. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Shoulder press 5x5 reps