Max Cal in 40min

Saturday

For time

1 000 burpee

8 min AMRAP

OH Walking lunge (bb/kb/db)- 10reps
T2B- 10reps
Box over burpee- 8reps

MARTEDI
A.
3 rnd
1k Bike
15 Banded Good Morning
15 Thruster DB
PVC+MOBILITY
2 RND
Single-Arm Ring Row x 5 rep per lato

Rest 15"
Reverse-Grip Push-Ups x 10 reps
Rest 15"
Band Pull-Throughs x 10 reps

Rest 15"
30" Supinated-Grip Hang from Pull-Up Bar
Rest 15"
Kettlebell Cossack Squat x 5 rep per lato
Rest 15"

B.

Push Press
4×5 da rack

C.
Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 10' (5set)
Back Squat x 3 rep @ 90%

D.
5rnd
30 DB Thrusters (15/10KG)
15/10 Cal. Bike
20 Alt. DB Snatch (20/15kg)
15/10 Cal. Bike
Rest 2'

E.
HSPU
GHD
18-15-12-9-6

3 rds:
Ghd su.: x20-30
Ghd be.: x20-30

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

pystypunnerrus / 5 x 9 pystypunnerrusta

• 4 Sets of:
GHD Sit Ups 10 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Rest as need each sets

Open Gym 5:00