For time

• 20 pull-ups
• 30 push-ups
• 40 sit-ups

• 50 squats

• Rest precisely 3 minutes between rounds.

11' AMRAP
5 push up
10 alt. DB snatch @22.5/15kg
15 m bear walk

Tänään ei ohjattuja tunteja!

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max

6x5min ergo, 1min lepo kierrosten välissä

• vaihtuva ergo

AF WEEK 24, Day 3

Finisher:
For the pump!
21-15-9

DB Lateral Raise
DB Biceps Curl
DB French Press

First 21 lateral raises, then 21 biceps curls and french presses.
Next round with 15 reps… Do big sets and go for the pump!

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

For time
1-2-3-4-5-6-7-8-9-10
Box jump overs
Burpee
TC: 9 min

AMRAP 20 min
20m Kettlebell OH or FR lunges
then a Kettlebell complex with 1 KB @24/16
10 deadlift, 8 goblet squat, 6/6 push press

goal 5+ rounds

Power Jerk

Build to the heaviest 5 reps of the day in 10-12 mins!
Practice reracking with lighter sets!

OPTIONAL COOL DOWN

1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank

-Rest as Needed b/t Sets-

push up pos. KB pull through w. birddog hold 4x6/6

4 rnds for quality
5 hollow body pos. KB pull over
8/8 side plank banded row
1 slow eccentric C2B
1 wall walk