1.) Bike
2.) Burpee Box jump
3.) Row
4.) Rest...

• You chiose reps.
• Go moderate pace.

Superkids

5 kierrosta

4 etunojapunnerrusta
6 varpaat tankoon
8 pistoolikyykky kerien (4/jalka TAI 8 x kahdella jalalla)

Ninjat

5 kierrosta

6 etunojapunnerrusta
8 varpaat tankoon
10 pistoolikyykkyä kerien

EMOM x8:
1.) Bike
2.) Burpee + Box step/Jump
3.) Row
4.) Rest

• Mobility...

3x3x80%

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

• 4 Round not for time of:
Double DB Hang Power Clean 12 reps unbroken
Double DB Push Press 12 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
Swim 100 m oppure Run 400 m

RestDay!

• 6-6-6-6-6 of:
BB Back Squats (0:03 pause)
6 @ 9 RPE (-5% Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
65% 1RM 6-6 reps
Pause @ parallel
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.