2-3 sets of max number of reps

RestDay!

4 sets for quality:
10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
10 Dumbbell Front squats
10 Dumbbell push press
10 lateral burpees over both dumbbells
You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

Rest as needed between sets.

20 minute AMRAP
200 m Run
Air squats
Round 1 =10 squats, then ADD 10 reps each round after; so10 then 20,30,40, and so on

Rest 2 minutes

Then 3 minute AMRAP
Burpees
If you are not scaling, take this AMRAP to practice the new standard for the burpee, and proper pacing and breathing control.
After chest goes to floor, Jump back up with both feet at the same time- no stepping up.

*1 score- total rounds plus total reps. 200 m run counts as 2 reps.

Easy aerobic work for 60-90 min:
Run 10 min
AB 10 min
Row 10min

HERO: "Badger"
30 x rive kyykyllä 40/30kg
30 x leuka
1 x 800m juoksu
3 kierrosta

Lähdöt lennosta klo 18-20. Viimeiset työnalle klo 19:30 tienoilla.

Skaalaillaan riittävästi. ;-)

135 min
Warm up & mobility for 25 min

1.Gymnastics
A. MU practice for 70 min
- RS 4 x 8
- TWB 2 x 3
- HTR 3 x 1
- MU 15 x 1

2.Conditioning
A. 5 x 1 min on / 1 min off: Max cal assault bike
- 22 - 19 cal/min
B. 15 min easy assault bike

3.Core
A. 3 rounds of:
15 curl up w/3 sec. hold at top
25 s. side plank hold
20 bird dog

DL:
1x20
3x10
Rest 3min btw sets. No belt, no bouncing. Add weight from last week.

9min amrap:
7 dual kettlebell c/j ( between legs)
10 dual kettlebell front rack lunges (5/5)
15 burbee
RX is 24/16 scale to 20/12 if needed.

3 rds accessory:
20-40 reverse hyper
15 weighted sit-up
20 m max load farmers walk

5min amrap:
Burpee