17-JAN-21
Warm up, stretch

WORKOUT
4 Rounds

1 min run
20 Air squats
15 Glute bridge DB bench press
5 burpees

A1: Excentriska Hspu 3x5@30A1
A2: Strict pull ups 3xMax
B: Dips 3xMax
C: Latsdrag 1xdropset x-x-x
D: OH triceps extensions 1xDropset x-x-x
E: Tabata Renegade bike

30min amrap

500m row
1000m bike
500m ski
1000m bike

• 45s. Row/Bike - Spider lunge w/ twist
• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - One hand swings

• 45s. Row/Bike - Qoblet squats

• Mobility...

• Work on Front squat

3 Rounds For Quality:
16 Walking Lunges
:30 HS hold
10 Kip Swings
10 Push-ups

20min amrap

20 cal bike
15 wallball

@20min build up to heavy single

—>

10*e40sec snatch @80-90% of heavy single.

@10min to build heavy single

A,
Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
1 Power Snatch @84/57kg
6 Strict Pull-ups
12 Over Unders @60/50cm

Goal: 6+ rounds

C,
Underhand PVC Stretch, 60-90 secs

Banded Lat Stretch, 60 secs/side

3x6 Eccentric Split Squats- 6 secs lowering

AMRAP 13' OF:
13 WALL BALL
13/10 CAL BIKE OR 20/15 CAL ROW

12 rnds under aerobic stresshold
Row 500m
SkiErg 500m