Tee sinulle sopivana aikana.

Kevyt 3 km lenkki
Lopussa tekniikkaa vedot 3 x 10 m kantapäät pakaroihin + 10 m polvet rintaan + 10 m ristiinaskellus, molemmat kyljet. Vetojen välissä 1-2 min palautuksena kevyt jouksu / hölkkä..

Voit laittaa ajan ylös, mutta tarkoitus on tehdä rauhallinen lenkki, jossa sykkeet pysyvät matalina.

AMRAP 10 min:

8 front lunges, 40/60 kg
12 hollowrocks
12 superman rocks

"I Go, You Go":
Row 100kcal,
100 Sit-Up,
100 Air Squat,
100 Burpee

Olympic Lifting

EMOM (every minute on the minute) x 10mins
Clean Pull + Power Clean x 2

• Choose a weight that builds confidence in the movements.

Conditioning 1

EMOM (every minute on the minute) x 8mins

Alternate between
Even: 4 x Hang Power Clean
Odd: 20 seconds x Double Under

Conditioning 2

EMOM (every minute on the minute) x 8mins

Alternate between
Even: 4 x Hang Power Clean
Odd: 20 seconds x Nose and Toes Hold

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Record details for each of the 3 sections.

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