👓🕶🥽🥼🦺🦺👔👖

3 Sets:
AMRAP 7:
10-15-20-25….cal
Row
Ski
Bike Erg
- Rest 3min btw sets

9' AMRAP
3 devil press @2x17.5/10kg
6 pull up
9 push up

5x E3MOM: 5 Power cleans

3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 DB Snatches

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
8 Stick-Facing Burpees

1:00 Active Spiderman
0:30 + 0:30 Pigeon
1:00 Child Pose on Box
0:30 + 0:30 Calf On Post

2 Rounds :

20 Double Unders
5 Box Jumps
5 Kip Swing
3 Toes to Bar

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift high off ground while squeezing the glutes. Hold for :03-:05 before lowering.

Every minute on the minute for 40 minutes, alternating

• 20 step-ups
• 5 x 50-foot recovery shuttle runs

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

For time. All push ups before first air squat.

Bullerinlenkki run

200 push ups
300 air squats

Bullerinlenkki run