Warm-up
3:00 BikeErg @ easy
+
2 Rounds
16m Walking lunge (bodyweight, long steps)
12 Tuck ups / V-ups
8 Box jump/step downs
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build to workout weight for DB snatches/walking lunges
* Few short (3-5 reps) sets of toes-to-bars and burpee box jump overs between sets
+
@ workout weight/pace
12/8 (cal) BikeErg
6 DB snatches
6 Toes-to-bars
12/8 (cal) BikeErg
6m DB walking lunge
6 Burpee box jump overs

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For time

• 150 double-unders
• 50 GHD hip extensions
• 50 AbMat sit-ups

For total reps

• On a 2-minute clock
  • 20/25-calorie Echo bike
  • Max deadlifts in the remaining time
• Rest 4 minutes between rounds

♀ 205 lb
♂ 275 lb

EMOM32, 40sec work 20sec rest

1. Box jump/step up
2. Plank
3. KBS
4. Wall ball
5. Sit up
6. Burpee
7. Pull up/Ring row
8. REST

5:00 Echo bike @ increasing pace
+
2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses
+
Barbell prep
Build to working weight for each of the 5 movements
+
2 rounds @ workout weight
4 Thrusters
4 Power cleans
4 Overhead squats
4 Push jerks
4 Front squats
4 Bar facing burpees
1:00 Assault bike after each round
* This is not a complex, reset briefly on the ground between each movement.

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

For time

• 21 chest-to-bar pull-ups
• 15 strict handstand push-ups

• 9 deadlifts

• ♀ 185 lb

• ♂ 275 lb

EMOM 16 mins
a, 2-3 wall climb
b, L- hang x 20-30 sec
c, ring support hold x30 sec
d, DUAL KB Front rack carry heavy 30m

For Quality

3-4 Rounds Of:

• 10-15 Seated Z-Press
• 10-15 Banded Face Pull
• 20-30 Banded Tricep Ext.