For time

• 30 GHD sit-ups
• 15 deadlifts

♀ 205 lb
♂ 275 lb

Push press 8-6-4-6-8 reps

3 rounds

2min kevyt laite
3 tempausveto nivusilta
3 raakatempaus polven alta
3 valakyykkyä
3 mittarimatoa
~30 roikunta

Rest Day, active recovery and mobility.

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

2-3 min light cardio
1+1 min wall pec strech
1+1 min wall bicep strech
1-2 min cobra to downdog pose (stay 10s on each strech pos)

A.
EMOM x6:
1.) Shuttle run
2.) Air squat
3.) Up / down dog
4.) Reverse lunge w/ stretch
5.) Superman hold (alt.)
6.) DU's

• Mobility...

• Work on: DB Movements

B.
AMRAP 5:
Shuttle run (30x10m) Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Snatches (alt.)

Rest 5:00

AMRAP 5:
Shuttle run (30x10m) Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Hang clean & jerk (alt.)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Cluster (alt.)

Thruster 5 RM (first lift from ground)