• 2-2-2-2-2 of:
BB Front Squats
65% 2RM 2 reps
70% 2RM 2 reps
75% 2RM 2 reps
70% 2RM 2 reps
65% 2RM 2 reps

1) Assault bike (+400W)
2) 7-10 C2B
3) SkiErg (15-17cal)
4) 10-15 T2B

lepoja

6 Rounds (with a partner)
20/20 DB reverse lunges 50/35#
60/48 cal bike or row

• each partner does 20 reverse lunges before moving onto bike or row.

• 1 partner work while the other rests

Three sets of five; 5RM; 95% x 5, 90% x 5

Lämmittely leikkiä ja mobility

Kuppi ja kaaripito tabata

Team tai pareittain:
1000m soutu tai hiihto
40 kyykkyä
40 boxin ylitystä
40 punnerrusta
40 vuorikiipeilijää

Loppuvenyttelyt

Midline Conditioning
Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions

Lepäää

3 rounds for time of

• 1,000-m row
• 50 wall-ball shots
• 100-ft. handstand walk
• 100 double-unders

Women 14-lb. ball to 9 ft
Men 20-lb. ball to 10 ft.

Free handstand

Warm up Classic gym
Handstand to wall
Core
Zoo walk

Headstand
Handstand to partner free with foot help
With Knee help
With coxa help
Betwen hands
With free and down

Workout: 3x
Handstand to wall 15 second
Core with box 30 second