Bulgarian Split Squat
2 x 7+7
2 x 5+5
1 x 3+3
Send Off 3:00

AMRAP 12:
2-4-6-8-10....
Hand Release Push-ups
Bike Erg Calories
Dumbbell Front Rack Reverse Lunges

Dumbbells: 23 / 16 kg's

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Basic Endurance 60 min

Row/Ski/bike
*every 3:00 1 rds "Cindy"

Huoltoa/Lepoa

5 rounds, each for time and load of

• 1 snatch
• 1 snatch, adding 5-10 pounds
• 1 snatch, adding 5-10 more pounds

Rest as needed between rounds. Use 3 barbells, or change the loads as quickly as possible between lifts.

Warmup
4 rounds
8 wallballs (14/10)
8 pushups
then
normal warmup

8 dumbbells push-ups
8 strict banded pull-ups

Go every 3:00

10 rounds for time with partner (5 each)

10 KB swings
10 box jump overs
5 pull ups

TC15

6 burpee box jump overs
10 DB's push presses
10 plate squats