Squats - 45 secs
Push-ups - 45 secs
Wall Sit - 45 secs
Lunges -45 secs
Jump Squats - 45 secs
Sumo squat 45 seconds
Shoulder Tap - 45 seconds
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 45 seconds

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

hip & spine mobility

superset, 5x
5/5 alt. V-ups
5/5 scorpion

bretzel stretch knee extensions 4x5/5

shin box 3x8/8

suitcase march 3x10/10 steps

Deadlift 8-8-8-8 reps

AM: 50 min
A. WU for 15 min
B. Running intervals
5 x 300 m @ 68 s. pace
- 200 m walk rest between sets - 1.50
66 67 65 66 65 s.
- Rest 3-4 min -
7 x 200 m @ 45 s. pace
- 100 m walk rest between sets - 1.00
44 44 44 43 44 42 42 s.
C. Cool down: 5 min walk

PM: 120 min
WU 15 min
1.GS
A. MU 60 min
- Skill drills
- MU 3 x 1 + 7 x 2
- Total of 17 MU

B. MU strength - not done

2.Strength
A. Back squat 5 x 5+ @ 85%
- Rest as needed-
- Last set 7 reps

B. 5 sets: - not done
- Barbell Good morning x 8 (RiR 2)
- Pallof press x 10+10
- Rest 60 s. between sets-

8 Rounds for Time:

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

---

15min AMRAP

20 Pistol squats
10 Strict HSPU
20 V-ups

---

WARM-UP:

2-3 Rounds

10 Narrow stance squats
10 Leg lift pistol squat
10 Push-ups
10-20sec Handstand hold

---

Every 2:00 x4 sets:
1 Clean pull
1 Low Hang squat clean
2 Split jerk

Rest 2min...

EMOM x8:
1 Squat clean & Split jerk
@max 60%

"Helena"

35 minutes

:40 on, :20 off

1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
2 min : Kettlebell Clean & Jerk, light weight
3 min : Sit ups
4 min : Wallball shots, Unbroken
5 min : Muscle Snatch 20/15kg
6 min : Rope Climb
7 min : Single Unders

In Pairs complete;
1600m Run (Löyly and back together)
200 DB Snatch
100 burpee over db sideways
50 T2B
1600m Run

Run together but YGIG on everything else. Enjoy, this is a long fun partner workout.

I would definitely wear running trainers for the workout.

Time Cap 38 Mins