2:00 easy bike or row

Normal warm up

Core strength
2:00 on 1:00 off x 4
1:00 plank hold (rx is with plate on back)
Max TTB or leg raises

15-12-9 reps for time of:

• Thrusters
• Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up

Alkulämmittely ja mobility

Voimistelua

Otm12
Pito suorilla käsillä
Kuppipito
Leukapito
Jalkojen nosto

Loppuvenyttelyt

REST DAY / MOBILITY

85 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.Back squat
4x80 %
4x85 %
3x87-90 %
2x92-95 %
5x70 %
New set every 3 min

3.Accessory
3 rounds as supersets:
8+8 Deep squat strict DB/KB press - 11 kg
8+8 sa. DB row - 20 kg
8+8 bicep curls - 11 kg
Rest 1 minutes between rounds

4.Metcon
- Not done

For time of
2 k row

STRENGTH
1a) DB RDLs: 4 x 8. Rest 30s.
- done with TWO DBs
1b) DB Hammer Curls: 4 x 8-10. Rest 30s.

2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
- Side Plank + Elbow Plank + Side Plank.

METCON
AMRAP 10 ascending reps:
1 DB Man Makers (50, 35)
100 Meter Run
2 DB Man Makers
100 Meter Run
3 DB Man Makers
100 Meter Run
And so on continuing in this fashion..
*Score = highest round completed

EXTRA CREDIT
Banded Triceps Pushdowns: 50-40-30-20-10, done AFAP.

Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(20)
WRK for 20:00 mins-complete as many rounds as possible in 20:00 minutes.
12 dumbbell push press
12 burpees + step ups
12 dumbbell hang clean
200m run

Finisher
30 alternating toe touch
1:00 hamstring stretch

3 rounds
4 min AMRAP
21 deadlift
15 front squat
9 power clean
6 shoulder to over head

Rx 50 kg/ 35 kg

Rest 2 minute between rounds