Amrap12

You go I go
200m run

*You wished for more running so here you go!<3
One runs, on rests.
Score is total meters together.
Cool down after this: at least 3 minutes of easy walk / jog.

4 x 8 back squat

• leave one rep in the tank
• rest 3-4 min btw sets

Every 2 min for 5 times
3 shoulder press @75% of 1rm.

4 rounds for time
20 kb swings @24/32kg
10 burpee pull ups
20 walking lunges with kb one arm front rack hold (same weight that you are using on kb swings) keep for 10 steps on right side, and then for 10 steps at left side.

time cap 20 minutes

Palautteluharjoitus. Matalatehoista liikkumista, liikkeen kautta availua/vahvistamista sekä mobility work.

3 times each movement for both before going next one. (EACY PACE)
1 min on / 1min off.
a. Rowing
b. Watt bike / Concept bike erg / assault bike
c. Ski erg or Double under practises
d. KB tgu 2+2 (goal is do 2 reps to right hand and 2 to left hand in 1 min) use enough light weight. If it takes more time then it takes.
e. Burpee box step overs (eacy pace, in 1 minute about 8 reps).
f. Farmers walking with 2 dumbbells
(1-2 min vaihtoväli kun liikutaan seuraavalla pisteelle)
Total time about 40-45 minutes. Goal is to get average heart rate about 70% of max heart rate. It will go over 70% of max during work on some movements but it comes down while you are resting this 1 minute when your partner works.

5 minutes of Cindy, then 2 minutes of rest and then 5 minutes of Mary

10 x 3 @75%

Floor Press (week 1) Use 90% of your 1RM
4x10 @60%
10+ @60% (AMRAP but leave a couple in the tank)

50%x5,
60%x3,
70%x2,
75%x1,
80%x8+