16 min one min ON/ one min OFF
MAX cal row damper setting 10/8

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(21)
On the minute x7-max reps of the following, alternating every minute for seven rounds-
jing jangs(5 yard suicide)
squats
sit ups

Finisher
50 alt leg raise
1:00 hamstring stretch

🍒🍀🧘‍♂️🧘‍♀️🧘🍀🍒

Tein nousevana 50kg-90kg

2 on 2 Off (32 Minutes 8 total intervals)

A. Row cals

B. 12 OHS 50/35kg
15 t2b
Max burpee box jump overs facing

Score is cals + BBJO facing

Front squat x 3 ladder

EMOTM 14 minute
Every minute add more weight.

2-3 min light cardio
1+1 min calf strech
1+1 min achilles strech
1-2 min russian baby maker strech
1+1 min tricep strech

Viimeinen koitos ennen illan rientoja♥️
TBA

3 kierrosta

rintaranka
5 hindu punnerrus
10/10 ylävartalo kierto
lonkka
30sek per puoli Kööpenhamina pito

For time

Buy in: 800m Run

42-30-18 Alt. V-ups
21-15-9 Burpees

Cash out: 800m Run