Lepoja/uinti

EMOM’15
1. 2-4 Bar muscle up
2. 2-6 Deficit HSPU (20kg)
3. 2 Rope climb

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds
20 jax
10 lunge
5 walkouts

Metcon(25)
5 giant sets of:
20/16 cal airdyne/row
20 oh walking lunge(choose load)
10 mbsu/ghdsu
10 plank 2 bridge
5 burpee broad jump
5 rev burpees

@30:00-
3x10
bicep curls
tricep kickbacks
rev fly

@40:00
Finisher
1 min chest opener
1 min sh distraction
30 w raise
60 flutters
:60 sec six inch hold

2-3 min light cardio
1+1 mim glute smash
2+2 min low back / side smash
1+1 min lat smash with roller
1 min prayer pose strech

Partner Workout

0:00 - 8:00
7 DB Devils Press @2x15/10kg
10 No Push-up Burpees

10:00 - 18:00
Farmer Carry x 60m - heavy, but fast!

20:00 - 28:00
Row /Bike/Ski x 10 cals!

*One partner completes a full round

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(27)
WRK 8:00 REST 1:00 x3
8 single arm dumbbell ground to overhead
8 body builders
8 seated alternating dumbbell strict press
8 v-ups
8 plank taps(two count)

Finisher
1:00 plank
1:00 hamstring stretch

Weighted strict C2B 1RM max kg

Back squat 4 x 3

20 min AMRAP
- 250m ski or row
- 80 m farmer's walk
- 40m sled push