5 rounds, 1 minute rest between rounds

400m run
10 burpee box jumps
10 SDHP (65)
10 thrusters (65)

33:49 rx

Jumping Squat: 10 rep
Mt.Climb: 10 rep
Burpees: 10 rep
Plank: 20 sec
Step up: 10 rep
(Before going to the next workout, take a 20 seconds break)
E-Shane will do 2 sets

Pick a card;
♥️ 1-10 squats ( add weight if you have it)
♠️ 1-10 burpees
♦️ 1-10 diamond push ups or regular
♣️ 1-10 Sit ups
Jack - 10 pistol squats
Queen - 15 hollow rocks
King - 20 mountain climbers

Try to go each minute or you can every 45secs or 30 if you want a real challenge.

Kids workout is half a pack or ygig with your brother or sister ☺️

1min test
+
40% of max reps
40% of max reps
50% of max reps
Max effort
30% of max reps

Rest 1min between sets

Kirjoita kommentteihin toistomääräsi kierroksilta, yhteensä kuusi kierrosta!

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

For Time (25 Min Time Cap):

1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

KILOS – (70/48)

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

GRT(20)
200m run
6 push ups
6 reverse flys
Complete five rounds
rest for thirty seconds after each round

Finisher
100 bicycles
1:00 hamstring stretch

5 Sets Of Overhead Squats
Set 1: 3 @90% of your 1RM Snatch
Set 2: 2 @95%
Set 3: 2 @95%
Set 4: 2 @100%
Set 5: 2 @80%

• Rest as needed btw sets

KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min