3-5 rounds here

1. Hill Run (jog) x 20-30 seconds, walk down
2. Arm Circles x 20-30 sec
3. Arm Swings x 20-30 sec
4. Jumping Jacks x 20-30 sec
5. Scapular Jacks x 20-30sec
6. Skips x 10 each leg
7. 2 Shuffles + Turn x 5 each way
8. High Knees + Butt Kickers x 3 each per round x 10 cycles
9. Walking Knee to Chest x 10 each leg
10. Walking Quad Stretch x 10 each leg

3 x 5 reps

1min Run
1min Row
1min Bear Crawl
1min Assault Bike
1min Jump Rope
1min Top of Push Up Plank
1min Alternating Turkish Get Up Light Load
x 5-7 Rounds

55kg
Ens kerralla vielä vähän lisää 💪

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
42,5kg Thruster, 7 reps
7 Knees to elbows
70kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings 24kg
7 Pull-ups

4 rounds
1 min ME work, 2 min rest
row meters

Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

• Interval of:
1 Interval of:
Row 0:30 @ max Kcal
Full and complete rest. Registra il numero di Kcal
4 Interval of:
Row ½ Kcal of 0:30 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
primo.

3 rounds for time of

. 15 inverted burpees (supine to handstand)
- 1,000-m row
- 15 burpees over the rower

5 AMRAP
10 goblet squats
10 burpees over KB