Vastberaden programming week 41

“Ghost Rider”

6 rounds for total reps in 23 min:
1 min bike
1 min burpees
1 min doubles
1 min rest in between rounds

FOR TIME

10-20-30
thrusters 52,5/35
toes to bar
box jumps

HEAVY DAY

Every 30 sec for 15 min:
1 Power Snatch

AMRAP 15 min:

27/21 Cal Row
21 Deadlift 60/42.5
15 Burpees
9 Push Press 60/42.5

15 min AMRAP
with buddy

10m double DB front rack walking lunge
5 Bar Muscle Ups
10m double DB front rack walking lunge

VASTBERADEN THROWDOWN!

Catch-up day

OR

Body armour

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