3 x 5-10 tiukka varpaat tankoon

Complete as many rounds as possible in 10 minutes of:

• 10 burpee box jumps, 20-inches
• 155-lb. squat cleans, 10 reps

5 sets of:
8 Bent over barbell rows
6 Ring rows
Rest

Eilinen harjoitus/lepo

AMRAP 7:
3 Deadlifts (100/70kg)
3 Box Jumps w. step down (61/51cm)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement..

3 Rounds, rotating stations “On the Minute”:
A) 13/9 Calorie Row
B) 200 Meter Run
C) 13/9 Calorie Assault Bike
D) Max Strict Presses 42,5/30kg

Lämmittely ja mobility

etukyykkytreeni telineestä

8min amrap
5xpunnerrus
5xleukaa
10× vuorikiipeilijä

Loppuvenyttelyt

STRENGTH
Work up to heavy back squat (1RM if possible) in 15 minutes…not a second longer.

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

• 2 Interval of:
Assault Bike 25:00 @ 105-110% MEP
5:00 rest between interval
MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
il tuo MEP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.