1)Gymn + animals or something play 🙂
2)For time
21-15-9 reps
* box jump overs
* hang power snatch@ 25/40 kg
21-15-9 reps
* wall ball
* burpee target
21-15-9
* deadlift @50/70 kg
* cal row
3)3 sets
* 10/10 side plank rotation
* 12/12 m heavy farmer carry@ KB
A. For Time 5x1000m Run 1:1 Work:Rest
Mobility: Shoulders+Spine Activation: 2 RDS …
Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:100 supermen extension every rest 20 sec supermen hold D:…
A. 2 Sets 20 Jumping Jacks 8 Scorpions 20″ Hollow Hold 8 Supermans B. 4 RDS AMRAP 5′ – 2′ Rest First 5′ 20 V-Ups 15 OHS 10 Walkout Push Ups Second 5′ 20 Hollow Rocks 14 Thrusters 10 Burpees /No Jump/ C. 3 RDS 20 Crunches 10 Reverse Crunches
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
Warm up: A: Amrap 6′ 8/8 one leg hip thrust 8 snow angel 30′ sec squat position hold B: For Time 30 rds 2 get up jhonnie ( reverse burpee ) 4 push up 6 skeater jump 8 alt V ups C: 10-20 min Streching
