60 min E2MOM

GHD Sit Up
GHD Back Extension
Flutter kicks
Abmat Sit Up
Ring Dips

Tarkoituksena tehdä laadukkaita toistoja, joten valitse toistomäärä sen mukaan.

For Time:

-50 Sit ups
-75 Burpees
-150 Air squats

6 x 2min:
10 burbee soutulaitteen yli
Loppuaika max cal soutu

Tulos on soudetut kalorit.

A: Back squat 10x5@60%, Amrap sista setet
B: Power clean 5x3
C: Pin press 3x5
D: Strict pull ups 3set
E: Heavy sled push 3x4x10m

• 45s. Row / Walk Out + Push up
• 45s. Row / Reverse lunge + stretch
• 45s. Row / Ring Row

• 45s. Row / Kipping swings

• Mobility...

• Work on: PU/C2B/MU

Bench press 3 RM, then 3x3 @ 90%

• Scorpion Stretch - 60s each
• Lizard Pose - 60s each
• Prayer Stretch - 60s (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Strength: 20 mins back squat
0-2 10@50%
2-4 8@60%
4-6 6@70%
6-8 4@80%
8-10 2@90%
Then 10 mins to build to a heavy single

Wod: 3 RFT
400m run
10 STOH@70/50

Strength: a chance to warm up properly into a 1rm , progressively build the weight as reps decrease.

Wod: move fast on the run but not sprint pace and aim to go unbroken on the STOH, challenge yourself with the weight.

20 min

• as Many Bear complexes with 60kg as possible

score is total rounds