00:00 1 x 7-9 reps
02:00 1 x 5-7 reps
04:00 1 x 3-5 reps
07:00 1 x 1-3 reps
10:00 1 x AMRAP - Good form, not max effort

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

10 rounds for time:
6 alternating DB snatches (15/10 kg)
8 push ups
12 air squats

15 min timecap!

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!

10 Rounds for Time:

30 Double Unders
5 Chest to Bar Pull-ups
7 Thrusters 35/25kg

TC 20

• Aim for unbroken all movements.

• Use the double unders to breathe and relax the shoulders as much as possible.

Warm up:
1) Touch touches there and back
2) Lunges there and back
3) Quad stretch

Ruck: 35 pounds
4 miles: ms1s and 2s
6 miles: ms 3s

Arrival time: NLT: 5:15
Step off time: NLT 5:30
Goal: 1 hour 30 mins

PRT

2 x 16 min amrap
*

60 Rope Jumps
30 sec wall sit
20 Step back  lunges
10 reverse burpees

• 
  10/8 cal Row OR SKi 10 Push Up 10 Cal Row Or Ski 10 Bicep Curls

3 rounds of:
10+10 One-KB front rack Box steps
20 Russian twists
10+10 Plate G2OH from side
20s+20s Side plank
Rest

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Every 3 min
50DU
20m hs walk
Max cal ski

1 min rest