2 Rounds

5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

Shoulder Press

5 x 3 @ 85-90% ( RIR 0-1 )

Go Every 2:30

Back Squat

3 x 3 @ 75 - 80% ( RIR 2+ )
3 x 2 @ 85 - 90% ( RIR 1+ )

SO 3:00

5 Super Sets x Every 4:00

8 Incline Row ( DB´s / KB´s )
12 - 18 Ring Rows

Partner workout

A)
In 12 min.
50 calories bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal bike in remaining time

-rest 2 min.-

B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time

-rest 2 min.-

C)
In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )
One person works at a time.
Switch as needed.

Alternate A1/A2/A3

A1. Front rack walking lunge – 3 to 4 x 8 steps @ RPE 8-9 (1-2 RIR), rest 1:00 before A2
A2. DB bench press – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 1:00 before A3
A3. Incline DB row – 4 x 8-12 @ RPE 8-9 (1-2 RIR), Rest 2:00 before A1

*use straps

3×2@85-90% cl dl-%, rest 2-3min

AF WEEK 37, Day 2

STRENGTH (1/3):
EMOMx10

1) 3 Bench Press
2) 3 Weighted Pull-Up

Target: Use the same load for all 5 sets. Choose a load that leaves the final sets at RIR 2.

2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

1@up to 73-75% bs-%, rest 3-4min