1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

Make Love ❤

For time:

25 Pull-ups
100 Push-ups
50 V-ups
50 Box Jumps
50 Dips
75 Squats

Tall snatch + narrow grip OHS x 6

Partner workout 8 min AMRAP
Snatch x 2

Snatch deadlift 4 x 4

A. 15 times each side – Plank with Leg Slide
15 – Reverse V-ups
15 – Banded sit ups
Repeat 3 times

B. 15 times each side – WB sit ups side hits
15 – WB sit ups forward hits
15 – WB sit ups above hits
Repeat 3 times

C. 6-8 Bench Barbell curls
6-8 – Barbell skull cruches
Repeat 3 times
6-8 DB hammer curls
6-8 DB skull cruches
Repeat 3 times

D. Cardio session

Etkoille kikkailemaan :)

For time
50-40-30-20-10
Wallball 20/14p
TTB
DB snatch 35/25p

Huomenna uuden ohjelmoinnin mukainen lepo päivä.

• rata missä on agilitytikkaita ja pujottelua

75-85-95% referente a 90% de 1rm
ultima serie realizar a maior quantidade de repetições possíveis

100 DUs
25 Cal <a href='/journal/movements/801'>Row</a>
5 Rounds of <a href='/journal/movements/144'>C2B</a> Cindy
75 <a href='/journal/movements/1069'>DU</a>s
20 Cal Row
4 Rounds of C2B Cindy
50 DUs Cal Bike
15 Cal <a href='/journal/movements/801'>Row</a>
3 Rounds of <a href='/journal/movements/144'>C2B</a> Cindy
35 <a href='/journal/movements/1069'>DU</a>s
10 Cal Row
2 Rounds of C2B Cindy
20 DU`s
5 Cal Row
1 Round of C2B Cindy
*C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats