45 min PK
50 steps walking lunges
45s plank
40 cal row
35s hang
30 m bear crawl
25s Hollow body hold
20 air squats
15s HS hold
10 DB OHS, alternating hands

6 SETS FOR REPS
1:00 - Calorie Machine
1:00 - Single DB Front Rack Lunges @ moderate
1:00 - Alt. DB Hang Snatch
1:00 - Burpees
1:00 - Rest

🧘✨️🧘‍♀️✨️🧘‍♂️

Warm up:
2 x
250m row/300m bike ( ensimmäisellä kierroksella soutu, toisella pyörä)
4 gorilla row + hang power clean 2 kb/db
4 Burpee to target

Progression for Man makers

Movement prep before workout:
both perform 1 round:
10 cal erg
2 Man makers 2x db
4 DB power clean & jerks 2x db
6 burpees

Every 90 sec x 7

3 rep @82.5%
1 rep @92.5%
3 rep @82.5%
1 rep @92.5%
3 rep @82.5%
1 rep @92.5%
12 rep @75%

*if 12 rep fail last week perform with lighter weight

EMOM 15
Snatch, work up to heavy 1RM

In teams of 2, go every 7min x 3:
100/80cal Row
100/80cal Ski
80/65cal AB
1000m Run

Flow: With a partner, complete 3, 7min rounds of given machine, before moving on to the next machine. Team can use only 1 machine. You can split the reps how you choose.

DEADLIFT 4/6
1x5
1x3
1x1
Rest 2min between sets

BACK SQUAT 4/6
1x5
1x3
1x1
Rest 2min between sets

Learn new skill, 15 min