3 min cardio
Banded Hip Activation
side steps, monster walk, hip bridge
single leg hip bridge, bird dog , air squat x 10 reps each.
then
3 rounds
7+7 suitcase deadlifts
7+7 single arm press
14-10-7 deadlifts, add weight each set.
:20 HS Hold
then
3 sets
2-3 deadlift @climb to workout weight (do last round with wod weight at least)
2-3 Hspu

30s. On, 30s. Off for 18min
- Renegade rows
- Seated DB/KB-presses
- Front rack lunges

IN PAIRS / YGIG

AMRAP 24

100 Wall Ball 9/6kg
100 Double Under
100 Kbs 24/16kg

Split the reps anyway

3 rounds
1:00 cardio machine
10+10 banded side steps
10 banded hip bridges
:30 side plank hold (R/L)
10-8-6 reps of : front squat
-starting with empty barbell. Add weight each round

20min alkavalla 4 minuutilla

200m juoksu
4+4 kahvakuularinnalleveto, maltillinen paino
4+4 curtsykyykky kahvakuulalla
4+4 vauhtipunnerrus kahvakuulalla

2 rounds
1:30 cardio machine
50 single unders
10 Dumbbell Single Leg RDL (Each Leg)
10 db snatches
5 burpees

4 RFT
20 Wall ball 9/6kg
20 Deadlift 60/40kg
20 Unbroken double unders
15min time gap

AMRAP 15
6 Burpee - Box Jumps
12 Toes-to-bar
18 DB/KB Snatches 20-25/12-16kg
50 Double Unders

2 rounds
1:30 cardio machine
15+15m banded side steps
15+15m banded monster walk
8-10 push up to downdog
16-20 alt leg v ups
16-20 walking lunges

Lisää painoja joka sarjaan.