”Half Hellride”
60 cal airbike
every minute 5 burpees.

On the 3:00 x 5 Rounds:

200 Meter Run
12/9 Calorie Assault Bike

For Total Load:
5 Sets of 2

*Building off 7.9.22

20 Min of:
Run @ 60-70% MHR +
8 Interval of:
Run 20’’ @ max effort (Run not sprint!)
40’’ @ walk +
5 Min of:
Run @ 60-70% MHR

10 min amrap
23 juttuu
21 jiiyä
19 giitä

• 1-…-1 of:
BB Bench Press
1RM

250m Row, legs only
250m Row, Arms only
500m Row
Then 3 rounds:
10+10m Single Arm DB OH Walk
5+5 DB Goblet Lateral Lunge video
10 Ring Row

5-10 Down Dog to Cobra video

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

WRK(25)
WRK 4:00 REST 1:00 x5
10 hand release push ups
20 heavy jump rope
10 dumbbell hang clean
200m run

Finisher
30 kneeling crunch
:30 chest opener
1:00 IT stretch

3 x 1 x rinnalleveto + 3 saksityöntö

Banded deadlift 3x12 reps