Valakyykky, 6 x 4

60% 1RM Deadlift x 10
60% 1RM OHS x 10

5 Minutes of Recovery Work:
Choice of light jog, row, bike, foam roll, or P. Breathing.

10 Minutes on the clock in teams of 2:
5 Minutes of Max DB Man Makers
5 Minutes of Max Turkish Get-up

*One athlete completes a 1 rep at a time alternating back and forth with their partner.

20 Minutes on the clock in teams of 2:
10 Minutes of Max Sets of Farmer Carry
10 Minutes of Max Sets of Sledpush

Warm up(0:00-10:00)
3rds
10 jax
10 single leg deadlift
10 jing jangs

Mobility(10:00-15:00)
1:00 min bf stretch
:30 chest opener

Fittrain Intervals(16)
:15 on/:15 off/:15 on/:15 off x4
plank taps
toe taps
flutter kicks
jing jang

Opt(12)
1600m walk/run
gym goat
5x100m hill sprints

Finisher
1:00 min plank
15 side plank punch thru per
1:00 min quad stretch

EMOM for 4 rounds:
1) Windshield vipers
2) AMRAP 5+5 Pallof presses
3) Landmine twists
4) Rest

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

Handstand push ups

3 x 5, 1 up, 5 down.

eilinen / lepo