TEKNIIKKA
Heilautus
Rive
Työntö / vauhtipunnerrus
Maljakyykky
Gorilla soutu

20 min HIIT/INTERVALLI 40sek/20sek
4 kierrosta
- Am. Heiluri
- Rive+työntö
- Maljakyykky
- Gorilla soutu
- Vatsarutistus

RestDay!

Amrap 10min ygig full round:
A) one from pair: easy row/echo bike

B) other person:
10 db push press
10 db snatch
10 burpee

2min rest

Amrap 10min ygig full round:
12/14cal row OR 10/12echo
10 oh plate lunges
10 plate twist
10 plate gtoh

2min rest

Amrap 10min ygig full round:
50 rope jump/20 du
10 kb swing
10 kb drag through
10 wallball

Complete as many meters as possible in 20 minutes of

• Farmers carry with 53-lb kettlebells for females and 70-lb kettlebells for males

Stimulus and Strategy
Today’s workout is both a mental and physical grind. There is not much to this effort — grab a pair of kettlebells and get to work. Consider a work-to-rest strategy. Whether it is moving for a certain distance before putting the weight down or moving for a certain amount of time, both are good plans of attack and will keep you engaged for 20 minutes.

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
3) SkiErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
8 Scapula push-ups
+
Build to workout weight for DB shoulder to overheads
* Practice few short sets of double-unders as you build up
+
@ workout weight
35 Double-unders
20/15 (cal) Row
10 DB shoulder to overheads
10 (cal) SkiErg

Every 2 min 6 sets (3 each)
A. 50 s ergo + 10 back extension + rest of the time scorpions
B. with stick: 10 wall squats + 6 yoga push ups + 15-20 s hollow hold

For time

• 2 wall walks

• 2 deadlifts

• run 200 m

• 20 jump squats

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking Rest or EZ Bike
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets

Restday!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8/8 Slow Single Leg Glute Bridge-Ups
3/3 Sciatic Nerve Floss
12 Banded Ws*
*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.

-Rest As Needed b/t Sets-