• 400m. Easy run

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up&down dog
  45s. Shoulder rotations w/ stick

• 200m Moderate run

• 3 rds:
  3 Deadlift
  3 Hang Muscle clean
  3 Front squat

• Mobility...

Ennen wodia nousu 1+3 raskaahkoon. (Päivän kunnon mukaan)

TARGET: PETTO E TRICIPITI

PANCA
10,8,6,4,2
REST 2'

5 RND
Rest 1-3' tra i rnd

1 Bench Pushup 20 PESO Bodyweight
2 Dumbbell Chest Fly 5-8 PESO: PESANTE
3 Bench Dip 10 PESO: Bodyweight

5 RND
Rest 1-3' tra i rnd
1 Pushup Plank Glute Raise 12 PESO: Bodyweight
2 Push-up su DB MAX REP PESO: Bodyweight

PANCA STRETTA

5X8

Lämmittely ja mobility

Harjoitellaan rinnallevetoa

10 min AMRAP
20m farmarikävely
10 ilmakyykkyä
20m farmarikävely
10 burpee

Loppuvenyttelyt

WOD
10-9-8-7-6-5-4-3-2-1
push up
arch up
burpee

Hang Snatch pull 4x6 reps

Every 2:30 x 6
3 Thrusters From The Floor
- Add weight each round and build to days heavy 3RM

WU
2rds
10x KB/DB swing
10x plank shoulder tap
10x KB/DB up right row
5-10x burpee

Evaluate the current state of fitness using the ACFT.
Select personnel conduct the ACFT.
Other personnel conduct the alternate event.

Log your score, to track progress over time.

A,
Hip & Back Extensions 3x15
Rest as needed between sets.

B,
Every 4 mins for 12 mins do:
Run, 400 m
10 Back Squats @110/75kg
-- then --
Every 4 mins for 12 mins do:
Row, 500 m
10 Strict Deficit Handstand Push-ups @10/5cm

C,
For quality:
50 AbMat Sit-ups
Wall Sit, 3 mins
Accumulate the total reps/time for each movement.