shoulder & Th mobility

band resisted bear pos. birddog 4x5/5

side plank rotations w. DB 3x8/8

superset, 4x
5/5 one legged glute bridge
3 worm walk out

90/90 hip raises 4x8/8

9'AMRAP
12 KB swing @24/16kg
9 KB squat clean
6 KB push press

unilateral KB front rack hold squat 3x3/3, slow tempo

backsquat up to heavy triple

In teams of two

AMRAP 12'
120 wall ball (can be partner WB)
1500m row

5' rest

15' AMRAP
10 syncro ttb
20 HSPU/ pike push up
30 box step over

AF WEEK 15, Day 3

ACCESSORY:

1-2 superset, rest 1-3min between rounds

1) 7+7+7 Arnolds Biceps Curl
2) 7+7+7 Diamond Push-Up

Target: feel the Burn!

For Time (with a Partner):

400 meter Run (together)

86 Push-Ups
(Partner holds Hollow Hold)

86 Wall Balls (20/14 lb)
(Partner holds Plank)

86 Box Jumps (24/20 in)
(Partner holds bottom of Squat)

400 meter Run (together)

(Partner Workout - YGIG)
2 Rounds for Time:
-20 T2B
-24 Single DB Hang Clean and Jerk @1x22,5/15
-400 m Run (200-200)
-20 T2B
-24 Dual DB DL @2x22,5/15
-400 m Run
-20 T2B
-24 Single DB Devil Press @1x22,5/15

2 min Rest

Then
Rem.time AMRAP:
-20 Partner WB Sit Up @9/6
-20 Partner WB
-20(10/10) Up-Down Over Partner

TC: 32 mins
Score: A: time / B: reps and rounds

3 rounds of:
10 Ring rows
15 KB swing
20 Gorilla rows
15m + 15m Unilateral walking lunges
Rest

hollow body pos. pallof press 4x5/5

deadlift 3x2 @ rpe 8