In teams of two – one work/one rests:
4-5 sets of:
500m row/skierg
or
4-5 sets of:
40 cal @ AD / 25 cal @ AB
or
4-5set of
Running 400m
Work:rest 1:1
Project Bulletproof
A1.Goblet box squat 4-6reps 3set
-goblet box sqaut
A2. Offset single leg RDL w. KB @30×1 4-6reps/leg 3 set
A3.Straigth arm rubberband row @31×1 4-6rep 3 set
A in 15 min work on following clean complex
1x powerclean 1x hang poweclean 2x backward lunges (1+1) @ 40 kg
B 10min AMRAP
10 ball slams @ 6 kg
10 alternating KB snatch (5+5) @ 12 kg
2 Elephantwalks
6 varv + 10 ballslams
rest 5min
10min AMRAP
10burpees
10 sit ups
2 windmills (1+1) @ 12 kg
4 varv + 9 burpees
Härligt pass, jobbigt o svettigt! 🙂
Onsdagspasset
A: complex up till 47,5 kg och det var bara lätt 🙂
B: 9 kg ball och 16 kg KB. 7 varv plus 10 ball slams
C: lite trött så det blev 4 varv i langsam takt