4 rounds for time of

• 500-m row
• L-sit, from the ground, for same time as row

Warm Up:
3 Rounds
:30 Plank (arms ext)
:30 Low Plank
:30 Grasshoppers
:30 Stationary Knee Tucks/Quad Pulls/Quad Tippers

15 Air Squats (3 sec down, 3 sec Pause, 3 Sec Up)
10 Alt Lateral Squat (3.3.3)
1:00 Lunge Stretch
1:00 Pigeon+couch

Hip Series:
100 Hurdle Walk Overs ea direction (10x10)
Every 5th Pass
- 25 OH KB Swings
- 10 Partner assisted Rev Hypers w :02 Pause

4 Way Banded Knee Drives
- 4x10 ea direction

100 SA KB Alt Stationary Lunges for Time
- Bottoms Up same side front leg
-8 OH Swings at the top of every min

Mobility

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
5 x :10 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 2:00 between sets.

Needs to be VERY tough.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
8-12 x Bench Press @ moderate weight; rest :30
8-12 x V-Grip PullDown @ moderate weight; rest 1:30

Trunk
3 rounds, alternate between;
8/side x Side Plank Powell Raise; rest :30/ arms
Moderate weights with excellent control.

??What??
See or ask Ben for help!

Power work:

5 sets
5 repetitions

5 standing jumps as high as possible

rest 2min between sets

WOD:

AMRAP 15min

400m run
20 bench dips (use a wall or park bench)

Add 5kg every round
Start from Girls 20kg Boys 30kg

OHS
FS
BS

TC: 25min

3rounds
20x Sit up
20x Leg raise
20x Crunch

Tng pwr cleans e3min +50 m sledge push

5 - 5 - 3 - 3

Eilinen