WU
2rds
200m run/walk
10x air squat
5-10x push up
10x lunge

5 Rounds of
Run 400m
12 Pullups (Table Pullups)
12 Pushups

3 kierrosta, maksimimatka tai toistot

Superkids:

30 sek farmarikävelu
30 sek toes to bar
30 sek säkinkanto
30 sek vauhtipunnerrus

Ninjat
1 min farmarikävely, kahvakuulat tai levypainot
1 min säkin/kahvakuulan kanto
1 min varpaat tankoon
1 min vauhtipunnerrus

High knees
Butt kicks
Shuffle swings
Floor touches
Toy soldiers
Lunges

Core Work
5 rounds
20 v ups
1:00 plank hold
Rest 1:00

Walking lunges 4x30m
Dumbell row 4x8-8

OTM 10 minute
Pull up x 2

A.
Rope climbing x2-4
Push sled / Pull sled 12m
(6 rounds)

B.
10 min for quality:

5 x Push up + Pull up
10 x OHS

5 Rounds not for time
10 DB box step overs 50/35
3 laps around the gym

A.
Warm Up
2' Mobility
5' DU/SU

3Rnd
20 air squat
20 Hrpu
20 w. lunges

B.
Forza
Front Squat (partenza da clean)
5×15
Rest 90" tra i set

C.
For Time
8 Rnd
10 Burpees over
8 W. Lunges BB front rack
6 HSPU (in alternativa 12 HRPU)

D.
Da 0 – 3'
Jump Rope
Da 3' – 6'
Goblet squat
Da 6' - 9'
Sit-up
Da 9' - 12'
Split squat
Da 12' - 15'
Power Clean
Da 15' - 18'
Burpees Twist
Da 18' - 21'
Bent Row

E.
Ogni 90" per 5 set For 5 Sets
6 Push Press

F.
5 Rnd

10 SDHP BB
20 A. Swing
30" max rep V-up

Back squat 5x5