10 Rounds:
Every :90
Sprint 15/9 Calories on Bike

"AMRAP 10

5 Power Cleans (60/40)
10 Box Jumps
15 ABMAT Sit Ups"

• 4 Round not for time of:
BB Bulgarian Split Squats 10 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
One-Arm KB Press 10 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
Handstand Walks 30 m o Wall Climb 5 reps

For Time:
5 Rounds
-10m Handstand Walk/ 1 Min Handstand Hold
-10 Push Ups
-10 Ring Rows

Lämmittely ja mobility

×Työntöliikkeet

Metcon: 7min amrap
parin kanssa vuorotellen:
10 levyn yli hyppy
10 punnerrusta

Loppuvenyttelyt

3x6 OH squats

• 4 Round of:
Run 400 m
BB Power Snatch (35/25Kg) 21 reps
Bar Facing Burpees 21 reps

2 rounds:

30s side plank hold (both sides)
30s hollow hold
30s superman hold

Käsilläseisonta / PEP

Parin kanssa vuorotellen

7 x 40 m kelkan työntö, kevyt kelkka, sprintti.