• 4 Sets of:
One-Arm DB Push Press 10 reps/side unbroken
1:00 rest
Double DB Farmer Walking Lunges 30 reps unbroken
1:00 rest
One-Arm DB Row 10 reps/side unbroken
1:00 rest
Double DB Death March 30 reps unbroken

1:00 rest
(Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

"C&J Complex (60/40)
1x Power Clean
1x Squat Clean
1x Front Squat
2x Split Jerk
" 7 set.

21-15-9
deadlifts @50/35
pull ups
thrusters @50/35
push ups

Handstand

WU: classic gimnasztika +core
3 rounds
5 push up
5 pull up
5 walk climb

2*10" 90° handstand
2*10" back handstand
2*10" front handstand
2*10" 75° handstand
3 rounds
30" handstand
1' rest

2*8 press to handstand
handstand up skill

AMRAP 12 min:
- 15 Deadlift (60/40 kgs).
- 15 Strict pull ups.
- 15 Box jumps (30"/24").
- 15 Decline push ups.

5' ALTERNATING of cardio or skill movement of your choice.
Here is a small list with examples:
. Rowing
. Walking lunges
. Skipping rope
. Bike
. Empty barbell deadlifts
. Jumping jacks
. Burpees

Power clean + Front squat + Squat clean  x 5

2 rounds:

5min ON, 3min easy spin,
4min ON, 2min easy spin,
3min ON, 1min easy spin,
2min ON, 30sec easy spin.

Rest between rounds: 3min

Assault Bike/Airdyne Details: Ride 5min hard, spin 3min, 4min hard, 2min easy…
The ON tempo is fast. Your tempo should get progressively faster from interval to interval. Reset your starting tempo each round.

Aikaa vastaan

SuperKids

5 x
3 seinäkiipeilyä
5 leukaa tai rengassoutua
7 burpeeta

Ninjat:

5 x 3 seinäkiipeilyä
7 leukaa
10 boxin yli burpeeta

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