4X8, AHAP

EMOM 20

• Reverse Lunge 20/15kg (Barbell/Bag)
• Machine
• Sit Up / T2B
• Rest

(Easy: EMOM 24)

10 rounds for time of:
9 Dumbbell Deadlifts, 2x22.5/15 kg
7 Dumbbell Bench Press / dumbbell glute bridge floor press, if not enough benches!
5 Dumbbell Front Squats

Time cap : 15 min

( You can use double KBs if not enough DBs)

Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.

EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Jumps w. step down @61/51cm
Minute 4: 30m Bear Crawl

DB Neutral Grip Floor Press: 4 x 10. Rest 90s.
– Between sets complete 15 Seated Band Row

Minute 1: 40s Bike for calories
Minute 2: 40s Row for calories
Minute 3: 40s Front Rack KB Carry for distance
Minute 4: 40s Double Unders for reps
Minute 5: 40s Burpees for reps

• Goal: 40s of consistent, but slow effort - 70%.
• Output for bike/row should not drop meaning calorie count should stay the same for the entire 25:00.

Single Leg Barbell RDL: 4 x 8-10 each. Rest 90s.

Hs hold practice for 15min
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Gymnastics holds:
5rounds:
20s on /40s off
1) chin over bar
2) hs hold
3) top of push up
4) hollow hold

Rullaa, palloo ja rentoo