Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Eighteen sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm

Split Jerk 5x65%, 5x75%, 5x85%+

60m - on track - rolling - 8.25, 7.78, 7.69, 7.94
150m - 1x150m - 20.68
100m - 2x100m - 13.66, 13.65

1 mile run
32 HR Push Ups
32 Wall Balls (20/14)
32 KB Swings (70/55)
32 Burpees
1 mile run

For time :

100 Burpees
200 Air Squats
100 Burpees
200 Air Squats
50/35 Cal Row.

TC 33 min.

Run
10x
2min moderate +
30s walk
30s fast/hard
90s rest

EMOM 10:
1: 3-12 strict HSPU
2: 1-2 legless rope climb

Lämmittely ja mobility

OTM 15min:
8x kk-heilautus

Metcon:
30x kyykkyä
30x punnerrusta
30x leukaa
30x boxi hyppyä
30x burpeeta
30x seinäpalloa

Loppuvenyttelyt

E.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 10 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

Max time chest over bar hold.

tempaus 3x3