50 Air Squats

50 Knees to Chest

50 American Swing 24/16kg

50 V-Ups

50 Box Jump

50 Med Ball Russian Twists

Tabata (8 intervals of 20s with 10s rest) of:

• air squats
• push-ups
• sit-ups
• pull-ups

Front squat 1-1-1-1-1-1-1 reps

Back squat 5-5-3-3-3-1-1-1-1-1 reps

Weighted pull-ups 3-3-3-3-3 reps

Back Squat 5-5-5-5-5 reps

OH dumbbell press
50#x25
60#x25

Pull up machine
200#*25

Run
4.0 mph
15:00
1 mile

Crunches
50

SUPERKIDS

1. 6 min ajan tee joka toinen minuutti 1 köysikiipeilyä joka toinen minuutti tee 5 punnerrusta.

2, 3 min ajan tee 3 toes to bar joka 30 sek.

NINJAT

1. 10 min ajan tee joka toinen 1-2 köysikiipeilyä ja joka toinen minuutti 7-10 punnerrusta

2. 4 min ajan tee 5 T2B joka 30 sek.

Set 1 - 12 reps @ 50%
Set 2 - 10 reps @ 55%
Set 3 - 8 reps @ 60%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%

3Rnds
4min AMRAP
400m Run + Max Row
Rest 1 min

Rest 4 min

3Rnds
4min AMRAP
400m Run + Max Row
Rest 1 min

Rest 4 min

3Rnds
4min AMRAP
400m Run + Max Row
Rest 1 min