Soutu 150 kalori

aikarja 15 min.

5 x Tempaus taskusta + riipusta (1+1) raakana tai kyykkyyn täydellisellä tekniikalla

tauot 2 min.

8 min AMRAP
3 bar MUS
10 goblet squats 24kg/16kg
10 v-ups

MVMT Prep
Laxball scaps + Piriformis
lower+ upper segmental rolls
t- Spine Opener
2.5 or 5# plates for activation
- Laying Internal/external shoulder rotation
- Scap raises
- rever Fly's
(10)

Benchmarking
1 Min Max Burpees
LAST TIME THIS MONTH.. MAKE IT COUNT
Choose one:
500m Row
500m Ski
.25 Curve

(10)

Skill
10mins to build up to heavy 1/rep Turkish Getup
Start on non-dominant side

(15)

** Little Bit of This, Little bit of Ass**

(25)

Bulgarian split squats
X x 5
AHAFA, dumbbells

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Post five heaviest sets

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

Aikaa vastaan:

• 1000m soutu

, jonka jälkeen

5 kierrosta:

• 6 rinnalleveto & työntö (N 42,5kg / M 60kg)
• 6 bar-over-burpee

Rinnallevedot voi suorittaa myös raakana.

5 rounds:

10 sec plank hold
6 ring push ups
4 ring V-outs
[2 ring archer push ups (1 / hand )](

)

All the movements can be scaled:
-Take step to the front from below the rings (like on the video)
-Keep knees on the floor

-Archer push up can be scaled to 1. push up and then extending the arm at the bottom position of the push up. Arm can be brought as straight as possible.

Five rounds for time of:
6 Dumbbell Thrusters (55/35 lbs)
6 Strict Handstand Push-Ups
30 Double-Unders
12 Burpee Box Jump Overs (24″/20″)

For time

Buy in

• 4 x 500m (both row 2 times)

then

• 100 DB snatch 22.5kg/15kg (alternating)
• 150 Box jump 60cm/50cm
• 200 DU

Timecap: 25min