WT
100 Banded Row
80 Banded Chest Fly
60 Banded Shoulder Press
40 Banded Tricep Push Down
20 Banded Bicep Curl
1 Mile Run
10 Banded Bicep Curl
20 Banded Tricep Push Down
30 Banded Shoulder Press
40 Banded Chest Fly
50 Banded Row

CF

5 Rounds of
5 Pull Ups (ahap)

5 Rounds of
10 Bench Press
20 Kettle Bell Swings

BC
1 Circle Run
20 Sec Pull Up
60 Sec Banded Row
1 Min Mountain Climbers
20 Sec Pull Up
60 Sec Row
1 Min Burpees
20 Sec Pull Up
60 Sec Row

repeat same format for

20 Sec Push Up
60 Sec Banded Fly

20 Sec Shoulder Press
60 Sec Upright Row or Raises

20 Sec Box Dip
60 Sec Press Down

20 Sec Chin Up
60 Sec Banded Curl

For time
Push-ups- 50reps
Sit-ups- 50reps
Run- 480m (2 x LtSportCenter)
Walking lunges- 50m
Burpee broad jumps- 50m

”Barbed Wire”
4 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull-ups
20 Kipping Handstand Push-ups
40 AbMat Sit-ups
40 Air Squats

A:
B:
5rft:
250m row
30 DU/90SU
15 pull ups/15 ring rows
15 wall balls
C:

"Aktiv vila"
Kom in och känn på skivstången, öva lite olympiska lyft, kör lite valfri magträning. Om ni känner för att flåsa var med på dagens pass men kör inte för hårt då det är maxningar på fredag.

Alkulämmittely ja mobility

Harjoitellaan
Painonnostoa

12min AMRAP
5 punnerrusta
100m kone
15m farmari kävely

Loppuvenyttelyt

3 rounds:
10/ side KB front rack lunge
10 jumping squat
10/ side weighted box step up
20 russian twist
-rest as needed-

• 3 Round of:
Ring Muscle Ups 10/7 reps
Double DB Hang Power Clean & Jerk (2X22.5/15Kg) 20 reps
Air Squats 40 reps

1000m Row - 3:43
Back Squats - 4x185, 4x225, 4x255, 4x275, 4x295, 4x315, 4x335
Metcon - 500m Row, 50 DUBs, 10 B Squats (185lbs), 400, 40, 8, 300, 30, 6, 200, 20, 4, 100, 10, 2

Buy in 20 cal rows

3 rounds

10 over box purpeeps
15 ring pull ups
20 on mat abs

Cash out 20 cal rows