Aikaa vastaan

8 min AMRAP

1 köysikiipeily
10 etuaskelkyykkyä

"5 rft.
300m row
10 ring Dips
10 FR.Lunges (40/30)
10 T2B"

Push Press: Build to a 3RM. Rest 2:00
 5-6 sets to build to a 3RM.
 Reset on each rep (pause at shoulder)
 Between sets perform Banded Face Pull Apart x 15.

Köysikiipeilytekniikka

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds

WARM UP
Foam rolling quads/TFL
Banded Couch Stretch
LAX pec Major/Min & Glute Med
Banded Hip Hinge Prep
Stiff inch worms with Strict Push up & Cobra

WORKOUT
6 exercises to run through with your partner
50s of WORK & 10s for TRANSITIONS
4 X

Pistol SQ
TRX row
DB Flat Bench Press
Mixed stance DL
Wide stance GOB SQ
SG ARM TRX reach

Finisher
KB Singles (alt : KB swing)
Side Plank Twists

21-15-9
Deadlifts
HSPU

"4 Rounds for time
12 Deadlift (85/55)
12 Push-ups
12 Box Jumps "

15min AMRAP
2 Hand stand push ups, 2 Toes to bar, 200m run
4 HSPU, 4 T2B, 200m run
6 HSPU, 6 T2B, 200m run
8 HSPU, 8 T2B, 200m run
.........

Tabata bike sprints - big gear
Tabata bike sprints - small gear (seated)
Tabata bike sprints - small gear (standing)

Rower - Level 5 - 5:00 - 1134M