Warm Up
100 Reps of:
AbMat Sit-up
everytime you stop it's 50 Singles

Complex
Pull Complex: 4 Rounds
3 x Rack Pull with Shrug
6 x Pull Up
9 x Inverted Row
12 x Banded Reverse Fly

Metcon
DT
5 Rounds of:
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

3" paused deadlift 5x3

65% x 5
72.5% x 5
77.5% x 3 x 5
77.5% x 5+

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

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6min AMRAP

50m Shuttle run (10m posts)
6 Burpees

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WARM-UP:

EMOM9

1. 8-10x10m Shuttle run
2. 40s Inch worm to push-up
3. 30/30sec Perfect stretch

Alkulämmittely ja mobility

Eläinliikkeitä

Treenit 4x 20/10
Vene
Yhden jalan hyppy
Kottikärryt
Istumaannousu jalat vastakkain
Punnerrus läpsy

Loppuvenyttelyt

For time
150 cal row or 120 cal bike

100 TTB*
one person works while the other hangs on bar

50 synchronized bar facing burpees

• all work to be completed in that order
• can break up calories however

Eilinen

One-arm dumbbell bent over
-Use heavy dumbbell, but remeber keep good technic