Barbell bent over row

3x12 @ 70-80% 1RM

6-5-4-3

Add loading after each set!

For time with a partner:

Buy-in: 50 Squat Cleans @60/42.5kg
then
6 x Stairs
2k Row
6 x Stairs
then
Cash-out: 50 Power Cleans @60/42.5kg

• Rx+: @70/47.5kg
• 35:00 Time Cap

Single Leg Glute Bridge x 150 reps (total). Opposite leg rests while other leg works - alternate sets back and forth performing 15-20 reps per set.

"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Kilos - Wallball: 9/6

Optional Accessory
CONDITIONING

EMOM x10

1) 5 Pull-Up (strict),10 Push-Up,15 Air Squat
2) 15/10cal Airbike/Row/Ski Erg(C2Bike

Overall RPE 3 to 4

Target: You should have 10+ sec to rest on each minute. Use any machine.

Tailoring Options

Rep scheme from 5-10-15 to 3-6-12
Push-Up→ Elevated Push-Up

AMRAP 30:00 w. a partner:
600 Meter Run / 3 x Stairs / 750m Row
50 Wall Balls @20/14
40 Toes to Bar
30 Sumo Deadlift High Pull @35/25kg
20 Overhead Squats @35/25kg
10 Box Jump Overs @60/50cm

• One person works at a time. Split as desired

Lämmittely:

10 minuuttia

15 ilmakyykkyä
10 punnerrusta
15 vatsaa
20 Scorpion

Rinnalleveto polvelta + 2 x työntö RM

Etukyykky 3RM

Työntöveto, stoppi polven alla

2x3@95%
2x3@100%
2x3@105%

5 kierrosta

6 rinnallevetoa 60/40kg
12 yleisliike tangon yli
15 kaloria soutu

20 min for quality of:

10 m HS walk
2 rope climbs
10 m HS walk
20 sit ups

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