Cool down
2-3 min light cardio
1+1 min leg across body strech
1+1 min calf/achilles strech, stand on 20kg plate while doing this. (feet on plate, heel on floor)
1-2 min couch strech (each side)

Pitkää pk-kuntoilua.

AMRAP 6
3 power clean 42,5kg
6 hr push ups
9 air squat

Alkulämmittely ja mobility

Otm 20
1) 1 köysi
2) 7cal kone
3) 2 seinäkävelyä
4) 6 goblet kyykkyä

Lankkutabata

Loppuvenyttelyt

400 M. Run Buy In

8 Min AMRAP -
1 x Ring Dip
1 x Bench Press
1 x Pull Up
1 x Chin Up

8 Min AMRAP -
10 x Ring Row
10 x Bench Press
10 x Chin Up
10 x Box Dip

4 Min AMRAP
Weighted Leg Raise
Box Jump
Weighted Abmat Sit Up
Box Jump

EMOM 20
1 min: row 12 cal
2 min: max rope climbs
results is total rope climbs

EMOM for 4 rounds:
1) Windshield vipers
2) AMRAP 5+5 Pallof presses
3) Landmine twists
4) Rest

5 Minutes of Recovery Work:
Choice of light jog, row, bike, foam roll, or P. Breathing.

Behind the next strict press – 4 x 10 @ AHAFA (add load each set

• Interval of:
1 Interval of:
Assault Bike 0:30 @ max Kcal
Full and complete rest. Registra il numero di Kcal
4 Interval of:
Assault Bike ½ Kcal of 0:30 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
primo.