AF WEEK 38, Day 2

ACCESSORY:
1-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 30 Banded Triceps Extension

RIR 1-2

Parasympathetic Breathing: 15 breaths
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Onnellista ja voimakasta uutta vuotta!

🦡🦓🦨🐧🦝

3-4 Sets:
A. 8-12 x 45° Reverse Dumbbell Fly
B. 60-90s Side Plank
C. 8-12 x Staggered Hip Thrusts

For time:
89 x push ups
37 x Front squat (30 kg/15 kg)
37 x Shoulder to Overhead (30/15 kg)
37 x OHS (30 kg/15 kg)
37 x Hang snatch (30 kg /15 kg)

When barbell touch the floor PENALTY is 19 bar over burpee.

Time cap 30 min

Deadlift
10@40%
8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

In teams of 3
900 M Row
600 M Run
30 Power Snatch @60/42.5kg
900 M Row
600 M Run
30 Overhead Squats
900 M Row
600 M Run
- Goal: Challenging pace splitting work as desired. Barbell load should be heavier and done in sets of 5 reps at a time.

Rx+: @70/47.5kg

Bench Press 16-11-6 reps. Add weight for each set. Then max reps @ 90%

9' AMRAP
10 KB sumo DL high pull @24/16kg
10 cal row (6cal airbike)
10 alternating jumping lunges