Imperium extra core workout V

4 rounds of
4 strict one leg t2b
4 strict t2b
Max L-sit hold
Rest 90 sec between rounds

Snatch + hang snatch 6-8 x (1+1)

Increase the weights so that you get around four heavy sets.

Excuse me while i kiss the floor

3 rounds for time:
– 7 OHS 50/35kg
– 9 Bar over burpees
– 200m run

Rest day

Rest day: Recovery work and mobility

Weighted pull-ups

Weighted pull-ups 4 x 2

Training to be a badass

20min amrap of
– 5 pull-ups / C2B's
– 8 push-ups
– 12/10 cal rowing
– 40m heavy farmers walk

Lyfter de döda

Deadlifts 2 x 3 + 2 x 1

Like fun, only different

9min amrap with a partner, you go, I go
– 15-20 air squats
– 1-2 wall climbs

Rest day

Rest day: Recovery work and mobility

ENDURANCE VKO 23

RUN

• 1000m – cooper vauhti
• 400m – 10sec kovempaa kuin cooper /400m vauhti
• 800m – cooper vauhti
• 300m – 10sec kovempaa kuin cooper /400m vauhti
• 600m – cooper vauhti
• 200m – 10sec kovempaa kuin cooper /400m vauhti

/ REST 3min btw every set

• Lyhyemmät matkat ei tarkotus olla mitään max spurtteja, kovempaa kuin pidemmät!