5 kierrosta

10 leukaa
7 etunojapunnerrusta
5 m yritystä mennä käsilläseisontaan /käsilläkävely

1 mile run
5 rounds:
10 Pistols
10 Push Ups
10 VUps
20" Side Plank (each side)
30" Plank Hold
1 mile run

5 rounds for time of:

• 20 wall-ball shots, 20-lb. ball to 12-foot target
• 15-foot L-sit rope climb, 1 ascent

3x9min (2min rest)

A) 3min Row
+
AMRAP 3
10 KB Swings 24/16kg
7 Box Jumps
+
3min Row

B 3min SkiErg
+
AMRAP 3
10 Wall Balls
30 Double Unders
+
3min SkiErg

C) 3min Assault Bike
+
AMRAP 3
12 Situps
7 Burpees
+
3min Assault Bike

160917

'Split Murph':

In team of 2:

1600m Run/Row
100 Pull Up
200 Push up
300 squat
1600m Run/Row

Ruokaa massuun ja huolella. Kreatiiniä koneeseen jos ei jo mene!

7 rounds:

2min aerobic work of choice
2min gymnastic work of choice
2min mobility

Friday