hip & spine mobility

4 rnds for quality
30/30sec unilateral KB front rack hold
8/8 alternating superman
5/5 KB teapot

triset, 3 rnds
8/8 band resisted side plank clamshell
10m tiger walk (slow speed, focus on core
stability)
5/5 windshield vipers

20 seconds on : 10 seconds on x 8 rounds (4 mins)

20 seconds on = glute bridge reps
10 seconds off = glute bridge hold

Every 150s x 4

3 Power clean V.0-1 (n.75-80% of 1RM clean)

8min laitteella sykettä nostaen
2-2-2-2 =
2min kevyesti peruskestävyysalueella
2min aerobisella alueella
2min nopeuskestävyysalueella
2min lähellä maksimia

For time:
30 T2B
2,4 km run or 180/150 cal row or ski
60 sit ups
2,4 km run or 180/150 cal row or ski
90 m quadruped crawl

Every 1,5min
5 Thruster 45/35kg
5 T2B

Every round +1 rep to each movement do as long as you can.

45 minutes with partner of :

1000m Row
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

EMOM 12 (0:40/0:20)

1) Sled push
2) Farmer’s carry
3) Rest

– Choose challenging weights that still allow you to keep working for the whole 40-second work window each time