Push ups 3xMax (fokus på form och djup)

DB Lateral raises 3x10-15

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2.0 miles or 20:00 minutes

Finisher
50 kneeling crunch
1:00 hamstring stretch

A. Warm Up

4 Rnd
30" HS Hold
10 Burpees Target

B. Forza
Warm Up
Pause Power Position Hang Squat Clean
6×3
poi
Above Knee Hang Squat Clean
7×2 @80% 1RM

C. For Rep
AMRAP 4' x 4
2 Burpees Target
2 Double DB Snatch
4-4, 6-6, ecc...
Rest 2'

D. Skill
10 Rnd
2-4 Bar Muscle Ups con Vest
Rest: 2'

E. For Time
5 Rnd
15/12 Calorie Ski
10mt HS Walk a muro/libero

F. for rep
5 Rnd
5' Row max cal

G. Optional Acc...
RND 1-3
Tempo Pistols 8 lato
5×10 DB Strict Press

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

KILOS 9/6

4 x 20s Weighted ring plank hold
1min Rest between sets

5 x AMRAP 2:00:
3 Power Clean and Jerks (225/155)
50′/15m Handstand Walk
AMRAP Squat Cleans (225/155)
Rest 1:00 between rounds.

KILOS 102.5/70

Kolme raskasta rivesettiä
Olkajumppa:
Etuheilautus vuorokäsin kb 16 14 12 10 8 6 4 2
Pushpress 70 kg 7 6 5 4 3 2 1

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets