Maijun spessut

Wu:
Jump rope singles
High knees run
Back burpees

12min upper Body Emom
Db press
Bent row
Kb sumo DL high pull
Pushups

12min Core amrap
20 bicycle crunches
20 Wb around the world
20 single leg hip thrusters
20 shoulder taps from plank

1A) Butterfly pull ups 4x8 or butterfly kip/kip 4x10
1B) bulgarian knee to chest jump 4x(5+5)

A,
3 rounds for time of:
7 Thrusters @61/43kg
14 Assault Bike Calories
21 Wall Balls @9/6kg
63 Double Unders

Goal: sub 12 mins

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
3x6 Eccentric Kneeling Heels-to-Butts
3x6 Tempo Banded Goblet Squats, pick load
3x6 Eccentric Barbell Rows, pick load
3x6 Eccentric Incline Dumbbell Flies, pick load
3x6 Tempo Dumbbell Pull Overs, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Eccentric Kneeling Heels-to-Butts- 6 secs lowering
Tempo Banded Goblet Squats- 3 secs down and up, band behind knees
Eccentric Barbell Rows- 6 secs lowering
Eccentric Incline Dumbbell Flies- 6 secs lowering
Tempo Dumbbell Pull Overs- 6 secs down and up

AMRAP 16 (REPS)
5 Pull Ups
10 Push Ups
15 Air Sqats
Push Press 85/60kg
1-2-3-4-5-6-7.....

Clean complex:
clean pull x 2
clean
hang clean

Work up to 5 moderately heavy sets.

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Push press
EMOM x 10
3 reps @ 70% 1 RM

5 rounds:

• Run 1 minute
• Squat 1 minute

Score is the amount of squats

Eilinen

Lämmittely ja mobility

Harjoitellaan tempausta

21-15-9
Leuka
Thruster

Loppuvenyttelyt