Bulgarian Split Squat

5 x ( 6 + 6 ) /w KB´S or DB

Send Off 3:00

STRENGTH PROGRESS 2/13 - MEDIUM WEEK

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WARM UP 2 rounds

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Tempaus

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Työntö

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Kyykkyjä ja vetoja

With partner, split reps (YGIG), for time:

90 sit-ups 15/10kg
50 hang squat snatch 50/35kg
80 lunges 50/35kg
110 slamball 20/15kg
60 front squats 50/35kg
60 power cleans 50/35kg
160 cal row
60 wallball 9/6 kg

TC: 40 min

EMOM30

1: 14 alt. db snatch 26/20kg
2: 12 burpee over db
3: 10 push press 2x26/20kg
4-5: 32 cal row
6: rest

AMRAP 42, With Partner

Run 800m both
70 One Arm Kettlebell Swing
50 Step Over Box
100 Calories Row
50 One Arm Overhead Squat
70 Russian Twist
100 Calories Bike Erg

Emom 30

1. 8-12 cal soutu
2. 1-2 Rope climb
3. 20 du/40 su
4. 1-3 wall climb
5. 8-12 box jump
6. 8-12 T2B/T2R

For 40 minutes:
90 s bike or ski
10 DB deadlifts
30 m quadruped crawl
90 s run or row
30 double unders
90 s rest

8 sets of:

• 500m Row
  *Increase pace every 100m

1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec

-Rest 2min between sets-

AMRAP 12
1, 2, 3… box jumps 75/60
1, 2, 3… pull ups
10, 20, 30… double unders