1.5min WORK / 25sek REST 💥

• Cardio
• Sled Push
• Lunges
• Pushups
• Cardio
• Bicep movement
• WB
• Bench Press
• Cardio
• SitUp
🏃‍♂️🏃🏼‍♀️‍➡️🏋🏻🏋️‍♀️

Front Squat 42.5/30
HR Push Up
200m run after each rnd (2 kierrosta käytävässä)

AMRAP 20:
1,000 Meter Assault Bike/500 Meter Row
50 Russian Kettlebell Swings (24/16)
30 Box Jumps

W.UP
Mobility spalle e anche Nicolas Erbini

AMRAP 8'
20 CAL.
10 KB Taters
youtu.be/82gxfvmXZ-4
20 DU/40 SU
REST 2'

3RND
Wall Sit 45-60"
Plank 45-60"

STRENGHT WL
W,UP
4-3 RND
Kettlebell Front Squat 10-12

Standing Calf Raise
10 right leg
10 left leg
10 both legs together
(30 total)

(adeguare il carico indicato alle proprie capacità e massimali)

AMRAP 3'
Cluster 50/35KG
1' FRONT FACING BURPEES
REST 1'
AMRAP 3'
Cluster 60/45KG
90" FRONT FACING BURPEES
AMRAP 3'
Clusters 70/55KG
2' FRONT FACING BURPEES

WOD
"RHINOCEROS"
FOR TIME
6 RND
30DU
15 OHS 35/25KG
10 C2B
7.5 MT HSW any style (eventualmente tenere i piedi su un box o rialzo ed effettuare 4 giri completi cammiando intorno al supporto)

4 rounds for time:

20 Toes to Bar

20 M / 15 W Calories Bike or Cal Row

20 Kipping Handstand Push Ups

8 Rounds for Time:

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

Alkulämmittely ja mobility

Etukyykky 7x5

12-9-6
Raakatempaus
9-6-3
Raakaleuka

Loppuvenyttelyt

Maastaveto

6 x 3

*Kaikki sarjat samalla painolla
*Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
*Sarjat 2 minuutin välein

For Time:
50 Burpee Box Jump Overs (24″/20″)
1 Mile Run
75 Power Snatches (75/55)
1 Mile Run
100 Meter Barbell Overhead Walking Lunge (75/55)

Kilos: 34/25

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