Strength :
1A-5 mins to build upto 70% of your 1rm C&J
1B- 8 min Emom performing 1 rep and building weight each round.

Wod: “Bradshaw” 10RFT
3 HSPU
6 DL@100/70
12 pull ups
24 DUs

Wod: a chance for you to flow through a hero Wod at a fast pace, aim to be completing rounds in around 90 secs

3rnds for quality
2/2 TGU
5/5 push up pos. KB pull through
"20/20"" side plank"

4 sets:
"10-15"" L-sit hang"
6/6 alt. V-up
"30"" rest "

7'AMRAP
1 wall walk
3 pull up
6 push up

[2 Sets]:
10 Rounds:
:30 Hard
:30 Easy

Rest 4 Minutes Between Sets.

Back Squats 4x10@60% (70kg) E2MOM
Bench / Row supersets 4x10 E2MOM

EMOM15
1. 5-10 Pull-ups
2. 8 Ab Roller
3. ME Back ExtensionS

Row Ergometer 4x500m

Headstance 2/2

EMOM 4: 5 headstance leg raises/ 20sec hold

Tabata 1
- hanging tuck raises
- Plank hold

Rest 2min

Tabata 2
- hang
- Burpee to target

RestDay!

Warm Up
3 min cardio machine
:45 Plank Hold
:45 Squat hold
10 inch worm
15 ring row
15 kb swings
10 hr push ups

Strenght/Condition
For Quality and Load
15-12-9-6-3-3-3 reps
Bench Press
perform 6-8 wall ball shots right after
rest 2-2.5 min bwn sets

Every min for 12 minutes
min 1 - db snatches x 8-12 reps
min 2 - single arm db oh lunge walk steps x 6+6 reps
min 3 - "small" kip knees to elbows x 10-15 reps

2-3 min light cardio
1-2 min v-sit strech
1+1 in hamstring strech
1-2 min tricep strech (each side)

Parittomalla minuutilla hupsu, parillisella pistoolit