bench press&
shoulder press/push press
10-9-8-7-6-5-4-3-2-1

Bp: 10-9@65kg, 8-7@70kg, 6-5@75kg, 4-3@80kg, 2-1@ 85kg
Sp/Pp: 10-9@40kg, 8-7@45kg, 6-5@50kg, 4-3@55kg, 2-1@60kg

followed by...

pull ups & ring dips
10-9-8-7-6-5-4-3-2-1

I go, you go.

25 min amprap

5/7 cal row
5 brupees
5 situps
5 pushup

Run:
7-10x
2min. ON / 2min. OFF

• Go hard, but sustainable pace.

Choose ONE of the following sports

Swim Repeat 200m, recover :45s until form/pace deteriorates
Bike Repeat 200m, recover :45s until form/pace deteriorates
Run Repeat 200m, recover :45s until form/pace deteriorates
Row Repeat 200m, recover :45s until form/pace deteriorates

"ZEUS"

3 Rounds For Time
30 Wall Ball Shots
30 Sumo Deadlift High-Pull 34kg/25kg
30 Box Jump
30 Push Presses
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight) ( woman: 0,75% of BW)
( Back squat from floor )
Timecap: 30 mins

Choose ONE of the following sports
Swim 90:00 TT
Bike 90:00 TT
Run 90:00 TT
Row 90:00 TT

AF WEEK 27, Day 2

STRENTGTH:

3x8 DB Bench Press

RIR 2

5 Rounds for time of:

50 ft Handstand Walk
5 Squat Cleans 225/155

Max Effort Floor Press
(5-5-4-3-3)-2-2-2-2-2
2min Recovery

10 rounds on the C2 rower of:

• Pull a sub-1:25/500-m pace for as long as possible
• Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.