VK Engine

2 Rounds For Time (65-70% Effort)

• 4000m C2 bike
  
• 2000m Row
• 1500m Run

WARM UP
3 Rounds

20 squats
20 crab reach
20 squat rotation

STRENGTH/SKILL
Emom15min
1. 30 sec handstand hold
2. 30 sec crab hold
3.30 sec Bear crawl hold

WORKOUT
5min amrap
30 jumping jacks
20 squats
15 presses

rest 2 min

3min amrap

10 burpees
10 thrusters
10 sit ups

COOL DOWN

10min calm breathing and relaxing.

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 abs of choice
1:00 quad stretch

3-6 rounds of Body Flow video

Barbell high pull 4x12 reps

M)
3 x Pull Up each time you
21-18-15-12-9-6-3 x Banded reverse fly

3 x Banded Deadlift each time you
21-18-15-12-9-6-3 x Ring Rows

F)
3 x Banded Pull Up each time you
21-18-15-12-9-6-3 x Banded reverse fly

3 x Banded Deadlift each time you
21-18-15-12-9-6-3 x Ring Rows

All)

Core - Deck of Cards
Hearts - Sit ups - Crunches
Diamonds - Bicycles
Spades - T2B - K2C - Leg Raises
Clubs - Russian Twist

EMOM 7
1 x Clean Panda pull + 1 x Squat Clean @ 50-60%

Lepopäivä.

EMOM 7
1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%