Banded Pushdowns: 2:00 x max reps.
+
- Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.
- Hip ER Pails/Rails

Amrap 3 mins x 8 sets
1 Min rest btw AMRAPS
Alternate “A” & “B”

A:
12 Single arm KB jerk (6/6) @20/12kg
10 medball clean @9/6kg
8 sit up

B:
12 KB USA swing @24/16kg
10 goblet squat
8 push up

Goal : 2 + rounds in each amrap

A. Warm Up
pvc+mob.
3 RND
12 Alt. DB Snatch
12 DB Facing Burpees
8 Strict Pull Ups

B. Forza
EMOM 8'
3 Power Clean @70-75%
Drop and Reset (droppa e riparti)

C. For Time
Ogni 2' per 14' 7 set
50m Sled Push
10 Devils Press 22,5/15kg

D. For Rep
SKI ERG
1K/900m at 4:00
2K/1800m at 8:00
3K/2700m at 12:00
4K/3600m at 16:00
5K/4.5K at 20:00
TENENDO QUESTI TEMPI NEI 20' FARE 5KM

E. AMRAP
10'
40/30 Cal. Bike
50 Walking Lunges
50 W. Ball
obiettivo calorie bike entro i 3'

E1. Skill – For Completion
4 rnd
6-4-2 Unbroken Muscle Ups

Riposare quanto basta tra i rnd e i set

F. Lavoro opzionale

planke 4×60" rest 30"
V Up 3x20
Wal sit 5×60"

Lepoja

Lantionnosto

21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)

Directly Into…

21-15-9:
Box Jump Overs (24″/20″)
Squat Snatches (95/65)

KILOS: 43/29

Every 10 min x 4 sets:
20 box step overs
10 + 10 single DB push presses 35/25 lb
30 sit ups
40 cal row, run or bike
8 min time cap.

Deadlift
4x3 75%

Back Rack Lunge
4x10 45%

Workout

Emom 30

Min1: Row 200-250m
Min2:10 Burpee over box
Min3: light Bike 45 Seconds

Lepoja