• 60 Min of:
Row 500 m @ 60% MHR
Row 500 m @ 70% MHR
Row 500 m @ 80% MHR
Row 500 m @ 90% MHR

• 4 Sets of:
One-Arm KB Z Press 10 reps/side unbroken

1:00 rest
Double KB Front Rack Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Double KB Split Stance RDL 10 reps/side unbroken

1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

Påskafton, inga bokningsbara pass men för er som känner för att komma in och träna har vi en partner god som går bra att utföra själv om man halverar antal reps.

Partner wod:
10 rft
500m row
40 squats
10 burpee box jumps
Alternate exercise

TEMPO BACK SQUAT (32X1)
5 x 4

Heavier than or same as last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 5 of 8

---

For Time:
20-16-12-8-4
Hang Squat Cleans 40/30kg
Reverse Lunges 40/30kg
Push Presses 40/30kg

Post time and Rx to comments.

5.4 Imported.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Superkids

5 x
100 m juoksu
30 istumaannousua
2 köysikiipeilyä

Ninjat
3 x
300 m juoksua
30 hollowkeinuntaa
3 köysikiipeilyä ilman jalkoja

D.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees

C.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

2 x 1 min plank hold + 3 min back plank hold (neck and legs on a box), rest as needed.