For Quality

3-4 Rounds Of:

• 10-15 Seated Z-Press
• 10-15 Banded Face Pull
• 20-30 Banded Tricep Ext.

Fot time;
500 m (Polku)Juoksu
25 Vuorikiipeilijä
80 hyppynaru tai 40 tuplaa
500 m Soutu
20 WB
500 m (polku)juoksu

800m Jog
3:00 SkiErg @ easy
600m Run
2:00 Row @ moderate
400m Run
+
2 Rounds
3 Scapular swimmers (prone position)
30m KB Farmer’s walk @ increasing weight
+
Once through @ workout pace
200m Row
8 Burpees over the rower
200m Run
40m KB Farmer’s walk @ workout weight
200m SkiErg

AF WEEK 47, Day 1

CORE:
1-2 superset:

1) 10+10 KB Lateral Flexion
2) 10 Box Pike-Up

Target: feel the burn!

Kdkdkdndkndn

For time

• 21 handstand push-ups
• 21 ring dips

• 21 push-ups

• 15 handstand push-ups

• 15 ring dips

• 15 push-ups

• 9 handstand push-ups

• 9 ring dips

• 9 push-ups

3 rounds, tc 38min

500m run
20 x bb thrusters
15 x burpee over bar
300m ski/row
20 x kb swings
20 x kb goblet squats
20 x kb deadlifts

take 1min break after each round

Finisher: 100 wallballs, each time you break 5 burpees

Alternate B1 / B2

B1. Push press – 3 x 5 @ 70%, rest 1:00 before B2

B2. Strict chin up – 3 x 5+ @ Bodyweight, rest 2:00 before before B1

AMRAP 28’

500 m run
40m SB lunges
15 x DB Thrusters
300 m Row/Ski (rotate)
2 x Sled Push
20 x Sit-ups

FINISHER

16-14-12

Ski (cals)
Burpee over line
Wallballs

1)
Emom12:
1: 6 takakyykky
2: 10-12 boxi dippi
3: lepo

2)
Amrap10:
10 d-db mave
5 d-db vauhtipunnerrus
10 d-db askelkyykky taakse
10 db istumaannousu