Suitcase RNT Split Squat
Dumbbell Loaded at sides) 20X1; 6-8/leg;
rest 60sec x 3 sets

Lämmittely ja mobility

Painonnostoa

Metcon
30 boxihyppyä
30 punnerrusta
30 leukaa
30 burpeeta
30 kyykkyä
30 vuorikiipeilijää

Loppuvenyttelyt

Team Version
In Teams of 2, AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Toes to Bar
Partners complete full rounds, with switch. Score is total rounds combined between the team, plus any repetitions.

3-4 Sets
10 Quadruped Hip Extension/side
10 Alternating Pistol Squats (try to control the eccentric to a 3 count for each rep)
+
Barbell Turkish Get Up - Build up to a tough single on each arm

Rest & Recover

Lämmittely leikkiä ja mobility

Vuorikiipeilijä tabata

Otm 16
1. T2B 4x
2. Valakyykky 6×

Metcon 2min amrap burpee

Loppuvenyttelyt

4-5 sets:
6/6 Single Arm Ring Rows
8/8 Single Arm DB Bench press
50ft Single Arm Overhead walking lunge (Holding 1 dumbbell), Switch arms after 25ft

2-position snatch

• from above the knee and a low hang
• 8 to 10 sets
• moderate weights

Every 3 Minutes x 7:
Power Clean + Hang Power Clean + 3 Front Squats

Build to a heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
500m Row or 3/4 Mile Bike
15 Russian Kettlebell Swings 32/24kg
20 H/R Push ups

Post time and Rx to comments.

• 20 Min AMRAP of:
BB Deadlifts
75% 1RM
Accumula le reps nello schema che preferisci serie da 5, serie da 3 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.
Maximum perform 40 reps.