OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer/Lat Stretch on Box
20 Banded Ws
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

Monday

MS WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

S WOD
PUSH PRESS 3 X 3 WITH THE SAME WEIGHT, TRY TO INCREASE FROM LAST WEEK.

WOD
1000 M ROW
100 DOUBLE UNDERS
75 SIT UPS
50 KBS 55/35

Pre-WOD:
-Work Up To A Heavy Set of 3 Push Press

WOD - Tabata- 20 seconds on/10 seconds off
- Push Press (#95/65)
- Double Unders
- KB Swings (#53/35)
(4 Rounds of each; 2X)

2nd round was a butt kicker!

Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

WOD
4-6rds
10+10 KB/DB push press
10+10 OH/goblet lunge
400m run/ 200m walk

A: E2M for 12 minutes (3 sets):
1: Dumbbell Walking Lunges x 20
2: Strict HSPU 1xMax set

B: 5min amrap
20 Mountain Climbers
10 Air Squats
Rest 60 seconds,
5min amrap
5 Renegade rows(L+R=1rep)
10 Jumping Lunges
Rest 60 seconds,
5min amrap
10 Sit ups
10 Push-Ups

10 rounds, split as you wish, 10-20 reps/ set each.

4RFQ
10 DB Bench Press
Max Effort Pull Ups
Rest 2 Minutes
10 SA Row
Max Effort Dips

3 rnds:
30 mountain climbers
20 DB dead lifts
10 DB clean & jerk