HERO: "Badger"
30 x rive kyykyllä 40/30kg
30 x leuka
1 x 800m juoksu
3 kierrosta

Lähdöt lennosta klo 18-20. Viimeiset työnalle klo 19:30 tienoilla.

Skaalaillaan riittävästi. ;-)

Strength
4 Rounds of:
Bench Press x5
Jump Squat (DB's or BB) x12
Paloff Press with band x12/side

then 3 rounds of:
Barbell Sumo Deadlift x5
Chin Up x max reps
Plank Hold 1-2min (if you can hold for 2 mins add weight to your back next set)

Don't rush through the rounds. Take your time and rest approx 1min after each round

For time:
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100 Walking Lunges
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100/75 Push-ups
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100 Hollow Rocks
20 Calorie Bike, Row, Ski Erg or run stairs 1x

EMOM - 10 Minutes
1 Med Ball Slam
1 Med Ball Lateral Pass (R)
1 Med Ball Lateral Pass (L)

The unknown soldier
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% Front squat
- 10 Bar over burpees
- 500m row
- 3 min rest

HS hold and walk practice

1 Clean and Jerk

Minute 1 @ 70%,
Minute 2 @ 75%,
Minute 3 @ 80%,
Minute 4: REST...
Minute 5 @ 75%,
Minute 6 @ 80%,
Minute 7 @ 85%,
Minute 8: REST...
Minute 9 @ 80%,
Minute 10 @ 85%,
Minute 11 @ 90%

5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

A) From 0 to 35'

31 FS

12 Push Presses

18 Burpees pullup

60/40

then

For Time
365 Wall Ball

5 kierrosta

max aika pito renkailla
5 PEP
7 burpeeta
9 rengassoutua