Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

AMRAP 12'
5 Double db snatch@15/10kg
10 Toes to bar
15/10 cal bike

AMRAP 12'
5 Deadlift@100/70kg
10 Box jump@60/50cm
15/12 cal row

Run 50 min

REST DAY / MOBILITY

A
200mt run+50DU x 2rnd
PVC+MOBILITY

4 RND
15 DB Thrusters (15/10KG)
10 Strict Pull Up
15/10 Cal. ROW

B

In 18' 1RM di squat clean
poi
In 3' cercare di arrivare il piu' vicino possibile a 80cal uomo e 60 cal. Donna alla bike

ARRIVATI AL 5' SE NON SIETE RIUSCITI AD ARRIVARE AL NUMERO INDICATO, 2 BURPEES PER
OGNI CALORIA MANCANTE

C

For Time
40 Deadlift 105/70-60kg
30 Front Squats 90/60-45
20 Hang Power Cleans 80-70/55-40
10 Squat Snatch 55/50-35kg

D

for time

Ski 500m
20 HSPU
Ski 500m
25 HSPU
Ski 500m
30 HSPU

LAVORO AGGIUNTIVO

12 ROPE CLIMB NEL MINOR TEMPO POSSIBILE

Rästi

WU
2rds
8x air squat
8x KB/DB push press
8x goblet squat
10x jumping jack
8x burpee

6x 2min. amrap
30x jumping jack
10x KB/DB thruster
rest of the time burpee
rest 2min. btw amraps

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

• modifioitu "Cindy". 10min repun tai painoliivin kanssa ja toinen 10min kehonpainolla!

MODIFICATIONS
STRICT PULL-UPS
10 Odd Object Rows
_
Banded Strict Pull-ups
Ring Rows

WARMUP
1 Round:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats

3 Rounds:
2 Strict Pull-ups
4 Push-ups
8 Air Squats