Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt E90s x 3 set each (12 min)

A1. 6-8 Strict Press @AHAFA

A2. 10-12/10-12 Single Arm DB row against support ;AHAFA

B. E2M x 3 sets each @95% effort

B1. 10/8 Cal AirBike + 8 Box Jumps 60/50cm + 6 Burpees

B2. 10/8 Cal Row + 12 Russian KB Swings + 8 Goblet Squat

*choose weight for the KB that allows you to move fast and unbroken

Þrek101

Metcon (No Measure)

A. 10 Min Alt. EMOM

1) 6-12 Pull Ups (Add Weight if You Can)

2) 6-12 Dbl. DB Bench Press

B. 20 Min AMRAP

25 DU/50 SU

20 Sec Hollow Hold

15 Sprawls

10 Box Jumps

5 Handstand Push Ups (Scale as needed)

Athugasemdir

athugasemdir