A: Every 90 sec for 9 min (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

B: Take 8-10 minutes to build up Front Squat
And then
E2M for 16min (8 sets) of:
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
+
3rft
25 Kb swings
15 Burpees

10min EMOM

OH squat 4x5 reps

Monostructual Circuit
15 minutes Rowing
15 minutes Ski/Bike
15 minutes Jog

A: EMOM 15'
1. 7 Box Jumps
2. 5 Strict Pull Ups
3. 100m Run

B: Core Complex

3x10 min AMRAPs

YGIG/Round

1.
8 Double Dumbbell Thrusters
10 Push-ups

2.
10 Double Dumbbell Clean & Jerks
5 Burpees

3.
12 Overhead Walking Lunges
200 m Sprint

Two rounds of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

BS: 5x3

Lämmittely ja mobility

Harjoitellaan yhden käden tempausta

Otm 10
4 tempausta kp/kk

Metcon 3 kierrosta on/off 1min
Laite, metrit
burpee

Loppuvenyttelyt