5RFT
20 Alternate OH Walking Lunges w/ 20kg DB
30 Hollow Rock

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

Open Gym 1:30-3

M)
Push
Reverse Band Bench Press 5x5 (superset)
Diamond Push Up 5x10

Ring Dip 5x5 (superset)
Banded Fly 5x10

Box Back Squat 5x5 (superset)
Push Press 5x10

20 Jump Rope Singles after each superset
3 Circle Runs after each Muscle Group

F)
A) Burden Circle Run Challenge

B)
2 Rounds of
15 Sumo Squats
20 Lunges
15 Glute Kickbacks (each foot)
20 Lying Leg Curls
15 Stiff Legged Deadlifts

10 Box Jumps after each exercise
1 Circle Runs between each round

For time

L-sit for a total of 5 minutes

Then, practice controlled descents from a handstand for 20 minutes.

Lämmittely ja mobility

Voimisteluliikkeitä

Metcon
Parin kanssa "Karen"
Loppujäähdyttely

(1+1+1)-…-(1+1+1) of:
BB Squat Clean + Front Squat + Jerk 1RM

DE: Push Press 10 x 2 @ 75% 1RM

• 5 Sets of:
Strict C2B Pull Ups (tempo X131) 3 reps +
Strict C2B Pull Ups 4 reps +
Kipping C2B Pull Ups 8 reps
Complex must be unbroken
Rest as need each sets

EMOM - 12 Minutes
1 - 5 Single Leg Glute Bridges (each leg)
2 - 5 Broad Jumps (Stick Landing)
3 - 20m Farmer Carry