A.
Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets

*NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

push press 3x3

10 x Burpee
10 x Wall Ball
10 x Pull Up
Then
400m Run
30 x Lunges
30 x Kettlebell Swing
30 x TTB
30 x Suitcase Deadlift (15 each side)
30 x Ring Dip
30 x Kettlebell Push Press (15 each side)
30 x Side Plank each side
30 x Push Up
30 x Box Jump

For Time, 30min Time Gap
*Hybrid workout

3 Rounds
- 500 m Row
- 20 x Wallball 6/9 kg
- 20 x Russian Swing 24/32 kg
- 2 x Rope Climb

5-7 rounds for Quality:
10 Passthrough,
10m Overhead Walking Lunge,
2 Skin the Cat

5 RV 60/40kg
5 C2B
5 Burpee
45sek. until failure

Front squat: 5x5

5 rounds:
20 OHS Lunge levyllä 25/15kg
10 BoxJump 60/50

Tavoiteaika 15min.

Benchpress
10-5-3-1
15 Toes to bar between sets

Front Squat
5r @ 75%
3r @ 85%
1+ @ 95%