60s. ON, 30s. OFF for 18 mins
1.split jumps
2.one leg V-up
3.KBS
4.push up

WU
tabata
air squat
KB/DB push press
+
2rds
8x thruster
8x up right row

Optional Accessory 3 Rounds

10-12 Incline DB Bench
10-15 Incline DB Row

Rest 1:00 between movements.

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then
5 min bike or row , perform 10 air squat every min. total 5 times.
then
2 rounds with barbell
5 clean deadlifts
5 hang muscle cleans
5 front squats
5 strict press
5 sots press
then some front rack and squat mobility if needed 5-10 minutes and start lifting

Plate Figure 8s 2 x 10 each direction. Rest 60s.
- Try to minimize all movement except the arm. This is great mobility work for the shoulder
+
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Jefferson Kang Curl
3 x 3. Rest 60s
- Light/moderate weight
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Death by Goblet’

Amrap 7 mins
10 goblet squat + 10 burpee

Rest: 2 mins

Amrap 7 mins
10 goblet lunges + 10 russian swing

Rest: 2 mins

Amrap 7 mins
10 Goblet Step-Up + 30 seconds plank

Rest: 2 mins

Amrap 7 mins
10 deadlift high pull + 10 push-ups

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

Strength

3 sets
goblet goblet tempo cossack squat x6/6
(3sec down, 3 sec up)
Kb Dead bug x 10/10
2 mins rest

‘Fit for Christmas’
4 rounds for time
10 Am Swing
10 Goblet Squat
10 Rows (5/5)
10 Clean & Press(5/5)
10 Deadlifts
10 Bicep Curls
10 Burpees
1 Minute Rest Between rounds

Timecap : 17 mins

Slow tempo split squats: 5 sets of 10 with 1:00 min rest between sets
Then
Hamstring bridges: 3 sets of 10 with 1:00 min rest between sets

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