For time:

Row 5000/4600m
Run 3000m
Bike 5000/4600m

400m run, 25/20 cal bike or 500m row

Then 3 rounds
10 Seated DB press
10 sit ups
10 push ups

• 15 Min AMRAP of:
BB Overhead Squats 15 reps
GHD Sit Ups 15 reps
Double Unders 75 reps
BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets

Back Squat

5-5-5-5-5

70% @ 4 RM

Sendoff 3:00

Between sets 4 box jumps 30/24"

45 min row 135 hr

Deadlift on a plate 6-6-6-6 reps

Lämmittely leikkiä ja mobility

Eläin liikkeitä

Treeni 20 ×20/10
Roikunta
Burpee
Kuperkeikkajono
Kyykky
Tasapaino

Loppuvenyttelyt

Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit

Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck

C&J:

2+1 @70%
2+1 @75%
2+1 @80%
2 x 2+1 @85%
of 1RM

Tässä

WU
tabata
air squat
good morning
+
tabata
sit up
burpee