3-4 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

hollow body pos. pallof press 4x5/5

deadlift 3x2 @ rpe 8

shoulder & Th mobility

band resisted book opener 3x8/8

Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotations

side plank rotations 3x8/8

alternating downward dog 3x6/6

unilateral KB OH hold TABATA

AF WEEK 8, Day 2

Finisher:

3x15 Lateral Raise

Rest as needed between sets.
Go for the pump!

AF WEEK 14, Day 1

CONDITIONING:
Tabata 8 rounds:

RKBS

Target: go heavy with the KB!

Partner Workout ( total 8x3’ON/90”OFF)

In 3 min x 4 sets
P1: 10 Alt. Devil’s Clean + 10 Single arm DB thruster (5/5) @22,5/15kg
P2: 30/24 cal row
Remaining time AMRAP box jump over@60/50cm (You GO, I GO)
Rest 90” btw sets

Then
P1: row
P2:dumbell

In 3 min x 4 sets
P1: 50 Double under + 20 incline push ups on box
P2: 30 Hang dumbell snatch + 20 ring row
Remaining time AMRAP cal row (You GO, I GO)
Rest 90” btw sets

Then
P1: dumbell+ ring row

P2: du+ push ups

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, sp-%, rest btw sets 2-3min

2-3 Rounds @ 2-3 RIR

0:20-0:30/side Suitcase carry
10-15 GHD hip extensions
0:20-0:30/side Copenhagen plank

20 kb squats
100 m farmer’s carry
500 m ski erg
40 wall balls
15 burpees
1000 m run

3 rounds

5 x e2m:
5+5 BB reversed lunge

3 rounds of:
8 deadlift
8+8 band woodchop

15 x 30s on / 15s off:
1) row or ski
2) dkb swing
3) v-up alt.