3 rds:

6min: run
6min: row
6min: bike
6min: rest

Go 80-90% of max HR.
Goal is to be in the zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from library

4 Rounds For Time:
300 Meter Sandbag Run (50/35)
100 Meter Double Dumbbell Farmers Carry (50/35)’s

Kilos – (22.5/15)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

• 60 Min of:
Row @ 60-70% MHR

Alkulämmittely ja mobility

Harjoitellaan maastavetoa kepillä ja tangolla.

+

6 kierrosta parin kanssa vuorotellen:

10 maastavetoa

10 burpee tangon yli

Loppuvenyttelyt

5 Sets of Push Press
Set 1: 5 @75%
Set 2: 5 @80%
Set 3: 5 @85%
Set 4: 5 @85%
Set 5: 5 @85+%
- Rest 2-3min btw sets

Snatch Balance
5 Sets of 2

• Set #1 - 50% of estimated 1RM OHS Based off feel, steadily climb in our remaining (4) sets.

4-5 sets:
2:00 Air Bike, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
20/20 Anti rotation deadbug

2:00 Row, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
10/10 Side plank reach through + Leg lift. Spice it up by holding a 5# plate in your hand

5RFQ
40m OH Barbell Carry
30sec Hollow Hold
40m SA Farmer Carry (ea)
30sec Arch Hold

Parin kanssa:

4 kierrosta

7 burpeeta
7 wallball-heittoa, painava pallo

Toinen tekee, toinen roikkuu

4 kierrosta

7 boxihyppyä (korkea boxi)
7 toes to baria

Toinen tekee, toinen on käsilläseisontapidossa