Squats 5 X 8

Viking Cindy

AMRAP 20min
5 pull-ups
10 Push-Ups
15 Air Squats
20 Cal Row

21-18-16-14-12-10-8-6-4-2

Thrusters 42/35kg
Row Cals

Harjoitellaan varpaat tankoon liikettä

5 x 3-5 toistoa varpaat tankoon

Thursday
0-10 mins build upto a heavy front squat
12-19 Emom of
5 Thrusters@40-50%of above
5 pull ups
22-27 5 mins amrap of rope climbs (partners you go I go)
29-34 5 mins working on HSW
36-40 tabata core or mobility

Every 10 mins on the minute for 40 mins:

500m Row
400m Run
1 mile Bike
20 Squats
15 Push Ups
10 Pull Ups

Team work, 4 people on team

Row 6000m
Burpee x 220 (1,2,3,4,5,6,7,8,9,10)
Dead lift 20.000kg
T2B x 200
Back squat 15.000kg
Wall ball x 400
Shoulder to overhead 8500kg
Box jump x 400

4-5 sets:
30mt Heavy sled push. Should be a steady march.
30mt Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

3 kierrosta :

5 PEP + 5 sek pito
15 burpee
30 naruhyppyä

Monday