“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

6 Rounds

• 1 minute row, ski or ride
• 2 minute plank hold*
• 3 minute row, ski or ride
• 2 minute plank hold*
• 1 minute row, ski or ride

*Each round, change movements: lunges, air squats, push-ups, jumping jacks, bridge lifts, etc.

Lämppä:

2 x 200 m row + 50 DU
2+2 4-o askelkyykky
10 seinäkyykky
10 m valakyykkykävely
10 m valakyykkyhyppy

Tangolla
5 suorinjaloin mave tempausote
5 voimatempaus sylistä
5 valakyykky
5 punnerrus niskan takaa

Every 2:00
A) 1 min bike erg (easy) + 2 HSPU
B) 1 min bike erg (easy) + banded BMU kipping
C) 1 min bike erg (easy) + 1 min HSW training

Leebeni.

-3 x 3 lisäpainoleuka (hae vöitä isosta salista)
TAI ne jotka ei saa leukoja tekee 3 x 3 jarrutusleuanveto + 3 x 20 sek leuanveto pito

-3 x 1 legless köysi / legless niin ylös kun menee

5 rounds for time of:

• 4 strict deficit handstand push-ups
• 8 kipping deficit handstand push-ups
• 16 dumbbell box step-overs

♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

Hold two dumbbells in a farmers carry position for the step-overs.

90-90 Breathing w. Hip Lift: 5 breaths in each position
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 x 5 maastaveto, AHAP

For time
50/38 cal on rower
50 alternating SA db snatch
50 push ups
50 rkb swing
50 Wall balls
50/38 cal on rower