Lepo tai Open 21.2

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb/db tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball
15 cal row
Remaining time max rep alt. DB snatch (YGIG)

AMRAP4
-18cal AB
-18cal row
-18cal ski
-AMRAP burpees

*Repeat 4min AMRAP’s until you hit 70burpees combined. 1min rest between AMRAP’s.

AMRAP 30:00 with a partner:
50 Russian Swings
60 Meter Sled Push
120 Meter Farmer Carry

• Goal: Challenging effort, split all reps/metres evenly with your partner

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each
• Lizard Pose - 60s each
• Prayer Stretch - 60s
• Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds for time:
20m Yoke Carry (10m+10m)
4 Power Clean
12 Bar Facing Burpee

RPE 4, very heavy breathing, but
not gasping for air

Loadings:
Yoke→ should be able to walk
10m unbroken if wanted
Rxd: 100/70kg
Masters: 80/55kg
Tailored: 70/50kg

Tailoring Options:
Yoke Carry→ Front Rack Walk or
Sandbag Carry

REST DAY

16 min AMRAP
Buy in ski 50/ 35 cal
Dip x 4 / or box dip x 4
Pull up x 4/ or ring row x 4