3 rounds of:
16 DKB fr walking lunge
8+8 1-leg ddb dl
20-30s clamshell hold / per side
8-10 chinese plank + leg lifts / per side

EMOM16: 45s on / 15 s off:
1) ski or row
2) 1-leg rope jump alt.
3) squat on bosuball
4) side plank hold

2s pause at the bottom

4-4-3-3-3

Go every 2:30

2min on - 1min off x3:
3-6-9...
Thruster
jumping pull up

Treenin flow: Jatka siitä, mihin jäit edellisellä intervallilla.

HUOM! Tämän voi tehdä myös WOD-tunnin mukana!

4 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

Tee kummatkin jalat putkeen, jonka jälkeen lepää n. 1 min.

For total reps

• 4 minutes of overhead squats
• 4 minutes of rope climbs to 15 feet
• 4 minutes of thrusters
• 4 minutes of wall walks

♀ 105-lb barbell
♂ 155-lb barbell

For 20 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

---

Mobility 20 minutes

4 intervals, alt B1/B2

B1. AMRAP 4
Run @ 3k pace

– Jog 3:00 @ easy for recovery –

B2. EMOM 4
6 Burpees over the rower
Row for distance in the remaining time

– Jog 3:00 @ easy for recovery –

2-4-6-8-10...

Burpees over DB
Dumbbell Hang Snatch

4MIN ON/1MIN OFF X4
IN PAIRS

1) YGIG FULL ROUND:
-10/8 Cal Row
-5 Burpee Over Rower

2) MAX DISTANCE (1 working/1 resting)
-KB Farmers Carry

3) YGIG FULL ROUND:
-5 Devils Press
-10 AbMat Sit-Up

4) AS LONG AS POSSIBLE (synchro)
-Max hang
*every time either one drops: Do 5 Synchro Burpees