LEPO

Back squat 2x5

Every 4 minutes for 7 rounds

200-m sprint

A) Skill
Hand stand walk

B) Strength
3 sets
“AMRAP” 2 min.
3/2 legless rope climbs
max rep strict hand stand push ups in remaining time
-rest 2 min.-

(Rope climb options: legless, regular, off box/floor.
HSPU options: deficit, regular, w/ AbMat, negative HSPU, pike push ups)

Choose an option that allows you to do 6-10+ reps/round.

C) Core work
Tabata
side V sit ups (4x20” each side)

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

A: Snatch dedlift+ halt power snatch+ halt squat snatch (hold 3”) 3x1-1-1
B: Hang Power clean+ Thruster+ Push jerk 3x1-1-1
C: Rack hold 5x10 mp @with heavy weight

4x6 steps @ 60% body weight (50kg)

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Easy aerobic 45-75min.
Run, Bike, Row, Ski

EVERY 1'30" × 4
10 ALT DB SNATCH 22.5/15- 15/10
10 PUSH-UPS
10 DB GOBLET ALT LUNGES
EVERY 1'30" × 4
10 ABMAT SIT-UPS
10 SINGLE DB THRUSTER DX
10 SINGLE DB THRUSTER SX