Complete as many rounds in 20 minutes as possible of

• 5 overhead squats
• 10 box jumps
• 15 shoot-throughs

♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box

On the 2:00 x6:
3 @77%
1 @87%
3 @80%
1 @90%
3 @83%
1 @93%

Non stop 30 minutes ROW

50 Goblet kyykkyä, keskiraskas, haastava paino

Eilinen/lepo

A. Warm Up
3' BIKE
3 RND
20"L-Sit Hold
30" Duck Walk
10 Empty Bar Front Squat

B - forza
OGNI 2' PER 18' 9 SET
BOTTOM POSITION 3" FRONT SQUAT
Set 1: 50-60% @1RM
Sets 2-8: AUMENTARE IL CARICO A OGNI SET
Set 9: MAX REP CON ULTIMO CARICO

C. For Time
4 RND
20 Power Snatch (60-50/45-35KG)
100m D-BALL Carry (50/25KG)
15 HSPU

D. For Time
10 RND
10/7 Cal. Ski
10 Box Jump Over
Rest 40" tra i set
E. Opzionale

E1 row
30" = 13/9 cal.
60" = 25/18 cal.
90" = 38/30 cal.
2' = 50/42 cal.
2':30 = 64/50 cal.
3':00 = 78/60 cal.

E2. Lavoro accessorio Opzionale
Strict TTB
3×10
Barbell Good Morning
4×15
DB Push Press
5×20

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(15)
3000m row

Finisher
50 double crunch
1:00 min pigeon per

3 x 2 tempausta hitaasti polven alla, super tiukka selkä

3 x 1 tempausta hitaasti polven alla, super tiukka selkä

3 Rondas
500 row
15 thruster Db 22/15
9 mu bar

Superkids:

3-5 kierrosta

6 rengassoutua, 3 sek pito ylä-asennossa
12 negatiivista etunojapunnerrusta (eg. kahvakuulat)
24 naruhyppyä

Ninjat:

4 kierrosta

8 vaakarengassoutu, 3 sek pito ylä-asennossa
16 negatiivista etunojapunnerrusta
32 tuplanaruhyppyä
10-20 m käsilläkävely