Legday
A) Teknik, 10 min
Pistol squat
B) Styrka, 25 min
Deadlift 5×5 @75%
Walking lunge 4×16 steps @40-50% 1 RM Frontsquat
Prowler push 4×20 m Go heavy!
C) Metcon, TC 9 min
30 Box jump
20 HSPU
1000 m Ski/row or run
Strongmanpass
3 x AMRAP7, två rundor.
A1. AMRAP 7
In team of 2
Max rep KB-swings 32/24 Share anyhow
A2. AMRAP 7
In team of 2
Max distance KB farmers carry 2×32/24, 25 meter laps
Every break – 5 synk burpees
B. AMRAP 7
In team of 2, ”you go, I go”
20 m sandbag carry
3 tire flips
20 m sandbag carry
C. AMRAP 7
In team of 2, ”you go, I go”
100 m run
7 SA DB Deadlift 30/22,5 kg
5 SA DB Clean
3 SA DB STOH
