REST DAY

2-3 min light cardio
1+1 min quad smash with roller
2+2 min couch strech

A.
3' DU
Cercare di fare almeno 2' unbroken

3 rnd

5 kb Arm Suitcase Deadlift & Hold (dx)

stacco con una kb

20 rotation L-seated + plates

Rest 1'

5 kb Arm Suitcase Deadlift & Hold (sx)

20 ghd+MB

B.

EMOM ogni 90" per 12' (8 set) di:

Deadlift x 3
partire con 60% @1rm e incrementare il carico ognio set

C.

For time:
1500mt row
50 DL 100/80kg (eventualmente scalare il carico)
50 Cal. bike
50 Dmb Box Step-Over 22.5/15kg
1500mt row

D.
Recupero
10' Assault Bike

E.
3rnd
lateral Plank x 45" per lato
rest 30"
GHD Plank x 30-45"
rest 30"
Db Bicep Curl x 8 rep

3 x 2 tempaus pysäytys sylistä

3 x 2 tempaus riipusta

Tunti pidetään RNC matolla.

For time 4 rounds

3 skin the cat
7 overhead squats
9 boxjumps

"Hammer"

Five rounds of:
60/42,5kg Power clean, 5 reps
60/42,5kg Front squat, 10 reps
60/42,5kg Jerk, 5 reps
20 Pull-ups

Rest 90 seconds between each round
Post result each round

Gameplan is Perse eellä puuhun!

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

Single Arm Dumbbell Row
2112; 6-8/arm;
rest 60sec x 3 sets