Run

Warmup 10 minutes
3 Rounds 10 minutes fast pace ( HR Zone 4-5

recovery pace 4 minutes

Light Cardio with Ergos 90 minutes

Every 15 minutes 20-30 GHDSU

AMRAP 15

15/12 Cal Row
5 Bar-Muscle Ups
15/12 Cal Bike Erg
10 CTB
15/12 Cal Ski
15 Pull-Ups

40 min amrap:
40/30 cal row or ski
15 med ball cleans 9/6 kg
20 KB swings
30 double unders
40/30 cal bike
30 sit ups
20 alternating box step ups 24/20”
10 burpees

60 Minutes @ HR zone 3

Use any machines

Pulling strength + hyperthrophy focus day

A) 4 working sets
12-10-10-8
Dual DB/KB prone row
- try to increase weight each set
Superset with:
10-10-10-10
Seated Arnold press
- same weight for each set

B) 3 working sets
5 (weighted) strict pull ups
10-15 dumbbell shrugs
10-15 PVC lat pull down

C) Finisher
Barbell 21s
Complete 2 sets with an empty barbell

1 set = 7 bottom half reps + 7 top half reps + 7 full reps

Push jerk 3 RM, then max reps @ 80 %

3-4 ROUNDS FOR QUALITY

-10/10 DB See Saw Press
-1 Set Of Banded Pull Up
-10-15 Bent Over Reverse Fly

4 min on, 2 min off for 6 rounds (2 each):

A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double unders

Rotate stations for total 2 rounds per each.

hip & spine mobility

"9x 30"" work 30"" rest"
1: dbl KB front rack hold
2: alt. V-up
3: tiger walk

5 rnds for quality:
3/3 quadruped hip CARs
3 worm walk out
5/5 one legged glute bridge