Superkids 10-13 v voima

3 x max reps pystypunnerrus istuen, tanko 10-20 kg.

Three rounds of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

• 6 Sets of:
Farmer Handle Carry
30 m
30 m
(Heavy) 30-30-30-30 m
Sali in 3 sets sino ad un carico pesante e ripetibile per altri 3 sets per 30 m unbroken

Aikaa vastaan 3 kierrosta

300m soutu
15 soutulaitteen yli burpeeta
3 köysikiipeilyä

• köysikiipeilyn skaalaus ylöspäin ilman jalkoja
• 1 köysikiipeily=3 laskeutumista

• 3 Sets of:
Strict Handstand Push Ups 15-25/12-18 reps
Seleziona un numero di reps tale da poter essere completato unbroken o in massimo 3 serie a breve
distanza l’una dall’altra
Rest as need each sets

3*3 Snatch 80%

5*3 Snatch Balance

3*3 Muscle Snatch

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

lepppeeee

AMRAP 30 Minutes:
20 Dumbbell Deadlifts 50/35
30 AbMat Sit-Ups
400m Run

Aim for a steady pace throughout the workout.

Post rounds, reps, and Rx to comments.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps