Erilaisia MU-harjoituksia

• EMOM x6:
  1.) Row
  2.) Burpee
  3.) Bike

• Mobility ...

North Etiwanda Preserve hike
4.5 miles
+/- 600ft

The Bullethole
Zebra - wu
Boxing - a
Yolo - a
Alien - 1
Bullethole

Benchmark: “Fran”
21-15-9 reps for time
Thrusters
Pullups

8 Interval of:
Run 800 m @ 70-80% MHR +
1’ rest each interval

AMRAP 7:
15 Deadlifts (60/40 kg)
12 Box Jump Overs (60/50cm)
9 HSPU

Rest 2 Minutes

AMRAP 7:
15 Deadlifts (50/35 kg)
12 Box Jump Overs (60/50cm)
9 HSPU

2 sets of 30sec on:15 sec rest per exercise.
3 rounds through (total of 6 sets/exercise)

Foam Bucket Farmers Carry
Single Arm DB Push Press
KB Swing
Single Arm KB Reverse Lunge (Hold at shoulder or overhead)
Side Plank Hold

• 6 Interval of:
Assault Bike 45’’ @ max effort
3’ rest each interval

3 rounds for time:

• 12 left-hand Turkish get-ups
• 12 right-hand Turkish get-ups
• 3 legless rope climbs, 15-ft. rope

Men 50-lb. dumbbell
Women 35-lb. dumbbell