TBT on Thursday -

Every 4'min for 4 Rounds

Treenaaja ______________ Kuntoilija
18/14 Cals ergo ________ 14/10 Cals ergo
10 DB Deadlift __________ 8 DB Deadlift
8 C2B __________________ 6 Pull-ups / Jumping PU
6 Target burpees _______ 4 Target burpees
4 HSPU ________________ 2 HSPU / PIKE

Athletes stay at each zone for 13 minutes, performing 1:45 at each station
30 seconds allowed for station switching
Athletes complete each station 3 times before moving to the next zone

Section duration: 40 mins

Rep/Interval Scheme: 1:45s Work /30s Rest; 18 Rounds (Each Zone = 13:30.)

Zone 1

A - Tricep Kickback and Lateral Raise, B - Row, rest repeat

8x
KB Tricep Kickback
8x
KB Bent Arm Lateral Raise

150 M
Row
00:10 rest
Repeat

Zone 2

A - Sled Pulls, B - Ski, rest, repeat

Sled Pull max

SkiErg 150 M
00:10
Rest
Repeat

Zone 3
A- Deficit Split Squat, B - Bent over row and floor press

Dual KB Hanging Deficit Split Squats

12x
KB Bent Over Rows
12x
KB Floor Press

4 sets and 2'min rest between sets

5 Dual DB Shoulder press with 1"sec pause on top @RPE 7-8
6-8 Push-ups at DB
10+10 Strait arm side plank rotations

Then...
1 Set of max Reps @75% Dual DB Shoulder press

EMOM for 3 rounds
1. 6-8 Dragon flags
2. 6-8 Ab-wheels
3. Landmine twists
4. Plank hold
5. Rest

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

AMRAP 25 min:

1 min Alpha

1 min REST

1 min Beta

1 min REST
..

WOD - 12 min AMRAP

20 jump squats
20 sit ups
20 push ups
20 MB,Body bar,DB,Olympic bar,Kbell(chose one) press over head jumping jacks

7 x 2 tempausta

Remember! Last set is MAX reps to your limits regardless of rep count!
BB Deadlift 4x8/ (any grip, any stance, 1 re-grip allowed)
DB Chest Press on Bench 4x8
Ab Wheel 4x8 (with pause)

3:30-4
18