Subject to change 🤙🏻🤓

4 ppl per set up
6 stations
YGIG format 1 min ON : 1:30 OFF x 2 for each exercise
10 mins @ each station + 1 mins transition/change of the weights time

Row & bb thruster

Ski & renegade row no push up

Run & DB chest press

Swing & Step Up

Mountain climbers & BB PP

Lat bench overs & jumping pull up

Rinnalleveto + ylöstyntö 3 x 1

5 kierrosta
20 sek hollowpito
20 sek terispito
20 sek kylkilankku v
20 sek kylkilankku o
8 burpeeta

1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold
2. Box Pigeon (figure 4) x 10 each side
3. Deep Lunge Stretch x 10 each side
4. Cat-Camel x 10
5. Quadruped Plank x 20-30 seconds
6. Modified Pigeon x 45 sec per side x 2 Hip Flexor Recovery/Prehab

A.
Four sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds

B.
For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells (heavy)
15 Strict Pull-Ups
Run 800 Meters

60 calorie row 3:47 seconds
50 KTW
40 wall balls
30 cleans 65lbs
20 Burpees

14:00 cap

3 x 1 min hollow pito + 1 min terispito

Omat venyttely

Split Jerk 5x65%, 5x75%, 5x85%+

Friday