eilinen/lepo

3 rounds for time of

• 800-meter run
• 5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

“The Gauge”

500m Row
40 Squats
30 Abmats (MOD: Back Extension)
20 Push ups
10 Pull ups

Rest exactly 5 minutes, then;

Run 1 mile for time

Score as 2 separate times for the workout.

5:38 on gauge (20 sec slower). Not allowed to do abmats yet bc of the full spine extension. Moded with Back Extensions. My mile time was ridiculously slow as well, 10:34. But again, felt good to start to strengthen the leg.

Bike outside for 90 mins

10 min emom 3 x power clean

Add weight every set

Seated shoulder press 4-4-4-2

3 kierrosta:
-maastaveto kumpparilla x20
-polvennostot roikkuen x20
-reverse hyper x20

Maastaveto 4x4x85%

Etukyykky 3x6 (joka sarjaan lisää painoa)

Pystypunnerrus 5x10 (kevyt)

Decifit deadlift 6x3 reps

8 min EMOM

Odd min: 3-6 butterfly pull ups / kipping pull ups

8 min EMOM:

1-2 ring MU

5*3
5*2
5*1
5*3