Rengassoutu

3 x max reps

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

GRT(20)
200m run
6 push ups
6 reverse flys
Complete five rounds
rest for thirty seconds after each round

Finisher
100 bicycles
1:00 hamstring stretch

• For Time:
Row 1000 m
GHD Sit Ups 50 reps
One-Arm DB Squat Snatch (22.5-30/15-17.5Kg) 25 reps

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose

-Rest as Needed b/t Sets-

For time:

4 Rounds of
- 400m Run
- 10 Burpees
- 20 Push Ups
- 10 Toes to Rings
- 20 Box Jump Over
- 10 Pull Ups
- 20 Wall Balls (20lb/14lb)

Finish with a 400m run

Wear a weight vest (20lb/14lb)

Kyykky 6x3x80%

Penkki 4x80%

Maastaveto 2x90%

5 rounds for time of:

10 wall ball
10 ring touch burpees
10 cal. assault bike

A
60 cal. BIKE
PVC+MOBILITY

3 Rnd
16 (8/8) Roman DL KB one leg
16 (8/8) DB renegade
16 ring row

B

Zero Bounce Deadlift 4×6@70%

Arrivare al carico in modo graduale
con triple

poi eseguire

Bent Barbell Row
4×12

C

3 Rnd
500m Ski
21 Overhead Squats 45/25kg
21 Bar Facing Burpees

D

TC : 15'
50 Strict HSPU
Ogni break, 30DU o 60 SU

5 x 5 V.1-2

Jalat 10kg levypainojen päällä. Pysäytys aina maassa, mutta pidä jännitys koko pysäytyksen ajan.
3min lepo sarjojen välissä.
Voit käyttää remmejä.