Deadlift ( Stop´n Go )

2-2-2-3-3-2-2-2

Go Every 2:30

Varied intervals for total 4 sets:
A. 750/600 m row or ski or 1500/1200 m bike
B. 15 ring rows
C. 12 front squats 35/25 kg
D. 25 KB swings 24/16 kg
2 min rest

Change the order of movements for every round.

5 x [8+8]

Go every 3:00

Mixed amraps:

9 min amrap:
9 med ball cleans 9/6 kg
6 burpees
3 HSPU

3 min rest

9 min amrap:
Row, ski, run or bike for meters

3 min rest

9 min amrap:
9 box jumps 24/20”
6 push ups
3 strict T2B

40 - 60 minutes Row, Bike Or Run @ Zone 2

For reps

• 100 rope climbs
• 100 dumbbell squat snatches, alternating
• 200 rope climbs
• 200 dumbbell squat snatches, alternating
• 300 rope climbs
• 300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Alt. Bird Dogs
MIN 3 - :50 Foam Roll

Double unders practice

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EMOM24:
1. 6 strict pull-ups
2. 15m DB's front rack lunges
3. 150m row
4. 6-10 push ups
5. max reps double unders / power jumps
6. rest

10 90 to 90
10 scorpions
10 jefferson curl to squat
0:30/side copenhagen plank
8 snow angels on bench
10 toes to posts
8+8 box pigeons
10 medball deadbugs
10 turtle squats
1:00 v-sit stretch

Prone Banded Hamstring Curl: 3 x 25. Rest 60s.
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)