4 rounds, 60-90 second rest between rounds:

• 30 second hollow hold
• 10 single leg glute bridges
• 10 V-ups
• 30 second side plank (left)
• 30 second side plank (right)

Vapaalla kädenvaihdolla suorita 10min tempauksia, Naiset 12kg Miehet 16kg kuulalla. Tulos toistot yhteensä

3rft
Row 500 Meters
Straight into
2 rounds
6 TTB
6 SA DB push press/each arm
18 alternating SA DB carry step ups

A,
1 Front Squat, pick load

Every 1 min for 10 mins.

Use 90% 1RM or higher for all sets.

B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-bars

Complete at a RPE of 7/10.

C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30

Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering

Palauttelupäivä, tee mitä tuntuu viisaalle.

3 sets of max reps Chin ups
Rest as needed in between

4 rounds for time
12 PU
10 DB Thruster@2x22,5/15kg
80 DU

TC: 8'

B/
20 Burpee over the Box @70/80cm
40 Cal Row/Bike
40 T2B
20 BMU
40 T2B
40 cal Row/bike
20 Burpee over the box @70/80cm
TC: 25 mins

EMOM 8

1 minute : 13 Box Jumps 24"/20"
2 minute : 35 Single Unders

A) 3 rounds:
50 m Farmers carry
8+8 Single arm DB Press

B) 3 Rounds:
14 mountaineers
8+8 Single arm sumo deadlift

C) 3 rounds:
15 KB Side bends
30 sec Arch hold