6 x 3, build heavy

Go every 3:00

Extra:
Banded Leg Curls, One Leg
3 x Max Reps

For time
- 50 front squats

• Every time you drop the bar, complete 20/30 calories on the Echo bike.

• ♀ 125 lb

• ♂ 185 lb

Active recovery

Maaliskuun SpessuWodina kuntonyrkkeilyä Mira Ilmoniemen johdolla!

wodit klo 15 ja 16

ei mobbailua

2:00 Run @ easy pace
2:00 BikeErg @ easy pace
2:00 Run @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

Active Recovery

SET A | 3 rounds:
12 BB deficit reversed lunge
8+8 banded plank knee lift

SET B | 3 rounds:
8+8 1-Leg BB split stance deadlift
20-30s starfish plank hold / per side

EMOM12: 40s on / 20s off:
1) box jump over
2) KB swing to squat
3) flutter kicks

Every 1 min for 30 mins (6 rounds)

Min1 : Machine, 200 m
Min2 : 15 Box Jumps, 60/50cm + max rep Push-ups,
Min3 : Double under 60reps / Single under 120 reps
Min4 : 15 Kettlebell Goblet Squats + max rep Kettlebell USA Swings @24/16kg
Min5: Rest

For time

• 20 wall-ball shots
• 15 box jumps
• 10 deadlifts
• Max ring muscle-ups
• Rest