30 min PK
400m ROW
600m JOG
30s HANG
10 kipS
10 SCAPULAR PUSH UPS
30s PLANK
100 ROPE JUMPS

100 DU's
50/40 Cal Row
30 Wallball (20/14lbs)
100 DU's
30 Wallball (20/14lbs)
50/40 Cal Row
100 DU's

(Time cap: 20min.)

SYLB Workout 1

Complete as many rounds as possible in 10 minutes of

• 10 squats
• 9 dumbbell snatches, right arm
• 10 push-ups
• 9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

For Time:
200m row/ ski
30 USA swing
200m row /ski
20 USA swing
200m row/ski
10 USA swing
200m row/ski
Timecap: 10 mins

Extra:
100 banded pull through

5:00 window
30 wallballs 20/14
20 burpees
Max calorie bike (sub row)
Rest 2:00

Repeat 2 more times
* score is total accumulated calories

Back squat
5x5
@73%

1. Ergo cal
2. 10 Hang Snatch 42.5/30kg +rest of the min Box Jump 3.min rest

Kyykky 12x30%, 10x40%, 8x50%, 6x60%, 4x70%

Pystypunnerrus 5x5x45-55%

SitUps x20 / jalkanostot maaten x20 / hypyt x10
-kaikki putkeen
-5 kierrosta

2) 30 min PK
100 ROPE JUMPS
30s HANG
300m JOG
10 SNATCH BALANCE 20kg/15kg
20 cal ROW
1 min BOTTOM OF SQUAT

Every 1:30 for 8 rounds
6 Bench Presses
15m Double KB Front Rack Carry 2x24-32/16-20kg or
(15m Sandbag Bearhug Carry 60/40kg)

• Start Bench Press @65% and add weight every 2 rounds.