Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
Intervals
:15 on :15 off :15 on :15 off x5
rope slams
db rev flyes
side shuffle to sprint
db curl to press

Finisher
50 rtw
1:00 min bf stretch

5 Minutes of World's Greatest Stretch

10 Minutes on the clock in teams of 2:
5 Minutes of Max DB Man Makers
5 Minutes of Max Turkish Get-up

*One athlete completes a 1 rep at a time alternating back and forth with their partner.

1 x max toistot leuanveto, myötäote

Muscle
Push Superset
10-10-10 rest pause
Incline Bench Press
20-20-20 rest pause
KB Incline Press
30-30-30 rest pause
Tricep Pushdowns

Metcon
21-15-9 reps for time of:
Ring Dip
Single-arm overhead squats

-neulansilmä
-pää alaspäin pito
-etuvaaka
-takavaaka

3 x 5 dippi + 5 regassoutu false grip
3 x 7 dippi + 7 rengassoutu false grip

Superkids

2 x Tabata

• varpaat tankoon / polven nosto
• lihaksetpäällä kyykkypito

Ninjat

3 x Tabata

• varpaat tankoon
• ilmakyykky
• käsipainovauhtipunnerrus

12’ AMRAP of:

10 Handstand Push Ups or 5 Wall Climbs

10 Box Jump

20 Double Unders or 40 SU

Omat vatsat

TABATA THIS!
row (cal)
thruster @40/25
handstand push up
swing @24/16