On the 0:00 x 7 Sets 120 kg
On the 1:30: 3 Reps 130
On the 3:00: 1 Rep 140
On the 4:30: 3 Reps
On the 6:00: 1 Rep
On the 7:30: 3 Reps
On the 9:00: 1 Rep
On the 10:30: 12 Reps 110

In 6 mins x 4 sets / rest 2 mins btw sets
200 m run
20 plate G2OH @15/10kg
20 box jump
20 T2b
Remaining time amrap wallball@9/6kg

OTM 12 minute
Front squat x 3
Back squat x 6

Week 1
Weight 50 % back squat 3 RM

Week 2
Weight 55 % back squat 3 RM

Week 3
Weight 60 % back squat 3 RM

KB deadlift 4x8/leg

5min Row/IAirbike with nose breathing only

10 Air Squat Cross Kicks video
5 Down Dog to Cobra video

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

Martedi 250220

A) Emom 14'
Even: 5 FS @80% 1rm PC
Odd: 20 sit up

B) 100 Du
80 thruster @40/25
60 sit up
40 PC @40/25
30 HSPU
20 bar mu

In 1h

4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 burpees
2min rest
4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 Burpees

High knees
Butt kick
Shuffle swings
Toy soldier
Toe touches
Sampson stretch