• 2 Interval of:
Run 20:00 @ 85-90% MHR
5:00 rest between interval

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the same weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. Stop when you feel your form breakdown or speed decrease.

E.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 10 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups

• 60 Min of:
Row @ 60-70% MHR

5 Minutes of Recovery Work:
Choice of light jog, row, bike, foam roll, or P. Breathing.

EMOM for 4 rounds:
1) Windshield vipers
2) AMRAP 5+5 Pallof presses
3) Landmine twists
4) Rest

PARTNER WOD
SPLIT ANY WAY YOU WANT

ANGIE
100 PULLUP
100 PUSHUP
100 SITUP
100 SQUAT

45 min amrap

10 burpees
300m row
20 sumo high pull/ swing
400m row
30/60 du/single
500m row

5 x 50 DU
- koita saada unbroken joka kerta. Lepää niin paljon kun tarvii
Joka välissä 20 m käsilläkävely / 1 min käsilläseisontapito

-Tekee rauhassa, niin matalilla sykkeillä kun voi