Max kyykky

Engine

4 Sets Of:

6min AMRAP:

• 15 Cal Echo
• 20 WB
• 15 Cal Ski
• 20 alt. DB Hang C&J (50lbs)

-rest 5min between AMRAPs-
*jatka aina siitä mihin jäit

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1&2 - Cardio Choice (Nasal Breathing)
MIN 3 - :45 Box Prayer Stretch

Back: EMOM for 4 rounds
1) Arch hold
2) 10 Ring rows
3) 15 DB Deadlifts
4) Rest

1. 40-60s plank hold
2. 20+20s single leg hip bridge hold

For time

• 21 alternating dumbbell snatches
• 21 ring dips

• 21-second L-sit hold on the rings

• 18 alternating dumbbell snatches

• 18 ring dips

• 18-second L-sit hold on the rings

• 15 alternating dumbbell snatches

• 15 ring dips

• 15-second L-sit hold on the rings

• 12 alternating dumbbell snatches

• 12 ring dips

• 12-second L-sit hold on the rings

• 9 alternating dumbbell snatches

• 9 ring dips

• 9-second L-sit hold on the rings

• 6 alternating dumbbell snatches

• 6 ring dips

• 6-second L-sit hold on the rings

• 3 alternating dumbbell snatches

• 3 ring dips

• 3-second L-sit hold on the rings

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

• Bench press 5-5-3-3-3-1-1-1-1 reps

30 kb swings
60 single unders
2 wallwalks