Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

RCVR(30)
walk, jog, yoga...

Finisher
30 abs of choice
1:00 child's pose

Lantionnosto

Mantenere 9' handstand hold
Ogni volta che si perde l'handstand Hold 9 burpees

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Deadlift
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

Deadlift
4x3 75%

Back Rack Lunge
4x10 45%

Workout

Emom 30

Min1: Row 200-250m
Min2:10 Burpee over box
Min3: light Bike 45 Seconds

4 Rounds
10 /10 tricep kick backs
1 Min plank
Rest 1 Minute x4

For Time;
3 Rounds
50 Air Squats
50 burpees

The Twister
3 Rounds

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps. / 5min rest btw. Rds.

150 wall ball shots for time

2 rounds
5min amrap
10 ctb
20 power snatch 35/25kg
40 DU
Amrap row for cal
5min rest between each round
Straight into...
2 rounds
5min amrap
10 Burpees
20 Push press 35/25kg
40 Air squats
Amrap row for cal
5min rest between each round

Deadlift on a plate 6-6-6-6 reps