Push press 5x3

21-15-9
Dumbbell Thrusters @ 45lbs each
Pull-ups

Sigh, gimpy wrists means I never get to have "fun" with regular Fran but get her evil twin dumbbell Fran in her place. I promise you, it sucks more with dumbbells.

EMOM 8'

heavy triplets starting from the ground

Do weightlifting complex. Post movement and weights

For Time:
21 Deadlifts (225/155), 21 Calorie Assault Bike
15 Deadlifts (225/155), 15 Calorie Assault Bike
9 Deadlifts (225/155), 9 Calorie Assault Bike

For time
200m run unweighted
1' rest
200m run weighted
1'rest
400m run unweighted
1'rest
400m run weighted
1'rest
600m run unweighted
1'rest
600m run weighted
1'rest
800m run unweighted
1'rest
800m run weighted
1'rest
1000m run unweighted
1'rest
1000m run weighted
Weighted With a 12 kg kettlebell insider a backpack

A. 10 times each side – Medicine Ball Toss
10 times each side – Side Plank Elbow Touch
20 leg lifts
Repeat 3 times

B. 60 sec Weighted Plank
20 times each side – Russian Twist
10 Strict Toes to Bar
Repeat 3 times

C. 15 Medicine Ball Slams
10 each Bar Rotations
10 Roll outs
Repeat 3 times

D. Cardio session 45 min

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Maasta kyykyn kautta. Ykköset.

OPEN GYM 8-9:30 pm

25 Row Cal, 25 Bike Cal, 5 rounds of Cindy
20 Row Cal, 25 Bike Cal, 4 rounds of Cindy
15 Row Cal, 15 Bike Cal, 3 rounds of Cindy
10 Row Cal, 10 Bike Cal, 2 rounds of Cindy
5 Row Cal, 5 Bike Cal, 1 round of Cindy