8k Run Test

Tc 60min

☀️🏃‍♀️

AMRAP 8

15 Front Squat 45/35kg ( Floor )
10 Push Ups
20 X - Jumps

For Time:
150-ft. Handstand Walk
21 Handstand Push-ups
100-ft. Handstand Walk
15 Handstand Push-ups
50-ft. Handstand Walk
9 Handstand Push-ups 

For time%0A%0A- 5 rounds of Cindy%0A%0A- 5 minutes to establish a heavy deadlift%0A%0A- 5 rounds of Cindy%0A%0A*One round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.%0A%0A*Beginner option*%0A%0A- 5 rounds of modified Cindy for time%0A%0A- 5 minutes to deadlift 5-5-5-5-5%0A%0A- 5 rounds of modified Cindy for time%0A%0A*One round of modified Cindy is 3 ring rows, 5 assisted push-ups, and 9 squats.

EMOM50:

A)
10 inverted row
2 negative pull-up
20/20sec side plank hold
1600m bike erg

B)
8 kipping pull-up (max 2 sets)
15 kb swing
15 sit-up
800m ski erg

Do A-B-A-B-…
Cardio ~4-5min

Count A+B as 1 round

3rds
500m row
12 s2oh 50/35kg

Landmine Rotation: 3 x 10 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

c2b 20-25-10-5
burpee box jump over 10
run 2 rds käytävä

3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

*Repeat from 7.18.22 

Long Walk 1,5 - 2h