“Tabata this”
Tabata
Row for cal
Pull ups
Push ups
Squats
Sit-ups
Score is worst set of every exercise combined.

Conditioning :
21-15-9
wall ball
boksz jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

4x2 power snatch

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
WRK for 20:00 mins-record reps
25 burpees
50 air squats or goblet(choose weight)
25 push ups
50 body weight lunge or goblet(choose weight)
25 jing jangs(5yd shuttle runs)
50 sit ups
25 jing jangs(5yd shuttle)
50 body weight lunge or goblet(choose weight)
25 push ups
50 air squats or goblet(choose weight)
25 burpees

Finisher
100 bicycles
1:00 samson stretch

5min Row/IAirbike with nose breathing only

Perfect Stretch video

3 rounds:
10 Front squat
10 DB row
-rest 1 min-

3 rounds:
10 back rack lunges
10 DB press
-rest 1 min-

3 kierrosta
30 vuoristokiipeilijää
5 x portaat ylös juoksua
10 x syväkyykkyhyppyä portaissa
10 x askelkyykky kävelyä

1A) Tempaus lantiolta 3x5
1B) Allemeno 3x5
1C) OHS 3x5
2) Allemeno 3x3x70%, 3x1x80%
3) Raaka tempaus 5x3x70%
4A) EK 3x6x60%, räjähtävä pohjasta pohjaan
4B) vauhditon kolmiloikka 3x3
merkkaa kokonais volyymi tulokseksi

2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

Bench press 5 RM, then 3x4 reps @ same weight