Front rack Lunges: 3x20 (alternating 10+10)

4 Quality sets of
10/arm Sitting KB/DB Single Arm Shoulder Press
8/leg KB/DB Curtsy Squat

30s ON
30s OF
Row, Ski, Bike

Sawo Duathlon with Partner

• AMRAP 33*

Run 5k both.
Remaining time row max calories. YGIG

*Partners spot each other before going to the next exercise

superset with:
Supinated Grip TRX Row 4x10 - as horizontal as possible without losing form

Flutter Kicks 4x30 (slow and controlled)

30-45sec of mobility (trainers choice)

4-4.5min rounds

25min

Back squat
6x3 V1-V0/ 87,5%

Weighted pull up
2x3 V1

8 min Emom
Odd: Pull up 6
Even: Push Press 6 v1

Wod
4 Rounds
30s work/15s rest
Row
Stoh 45/30kg
T2b

3 sets
New set every 5th minute

300m Run
15 C2B Pullups
9 Burpee-Box Jump overs

AMRAP 12
12 Box Jumps
8 Thrusters 42,5/30kg
6 Bar Facing Burpee