maksimitoistot köysikiipeilyä 3 minuutissa

Burpee
Wall ball
Sprint
Score is total reps.

5 R each exercise

5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM

Sumo Deadlifts SUPERSET
10 x Body Row

Bench Press SUPERSET
10 x Dips

Front Squats SUPERSET
10 x Gymnastics Leg Curls

Session Two

Deficit Deadlift 5x8@moderate weight. (20/15kg plate under feet)

3x500m (rest 50s between sets)
Rest 4 min
5x100m (rest 20s between sets)
Rest 4 min
3x400m (rest 40s between sets)
Rest 4 min
5x100m (rest 20s between sets)
Rest 4 min
3x300m (rest 30s between sets)

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

2-4-6-8-10
Pistol each leg + 10 squat box jump

4 rounds:
200m run (fast), 100m run (steady)
200m run (fast), 100m run (steady)
200m run (fast), 100m run (steady)
Rest 4 mins

" Russian KB Swings 32/24 – 100 Reps

Every time you break on the KB swings, complete 5 pull ups as a penalty."

Open Gym 1:00-2:00 hopefully some other coach will come to do the 17.4 so it can be open longer.