Uppsamlingsdag
In teams of two – one work/one rests:
8-9 sets of:
500m row/skierg
or
400m run
or
8-9 sets of:
40 cal @ AD / 25 cal @ AB
Work:rest 1:1
Project Bulletproof
A1.Goblet box squat 4-6reps 3set
A2. Bottoms up single arm frontrack carry with KB 30sec/arm 3 set
A3. Tall kneeling pallofpress @ 2222 4-6reps 3set
A.1 x clean pull 1x powerclean 1x hang power Clean @ 40 kg
B. EMOM 8min
odd 4-6 heavy TGU @ 12 kg
even sideplank 20sec/side
C. The only way is up
ARAMP 1min
5 Ball slams
5 KB swings
2 varv
Rest 1min
AMRAP 1 min
6 Backward lunges
6 Burpees
2 varv + 3 bwl
Rest 1 min
AMRAP 1min
7 Ball slams
7 KB Swings
2 varv
Rest 1min
AMRAP 1 min
8 Backward lunges
8 Burpees
1 varv + 3 bwl
Rest 1 min
AMRAP 1 min
9 Ballslams @ 6 kg
9 KB swings @ 12 kg
2 varv
Rest 1 min
AMRAP 1min
10 Backward lunges
10 Burpee
1 varv
PC kändes bra, AMRAP-arna JOBBIGA!