Sunnuntai (Kurimuskerho)
Warm up
3 rounds
1:00 ergo
30 single unders
5 push up + inch worm
10 air squats
10 ring row
5 burpee

Metcon
In teams of 3
10 min amrap of
max calories rowing
10-20 push ups after each rowing set
rest 1 min
10 min amrap of
max calories of ski / burpee's to target
10 db snatches after each set of ski
rest 1 min
10 min amrap of
max calories of assault bike/bike erg
30-40 double unders after each biking

rest 5 minutes and then we prepare for
deadlifts
9 reps @40%
7 reps @50%
5 reps @60%
3 reps@70%

Strenght
Every 1,5 min for 5 times
1 deadlift @80% of 1rm.

prepare 10 minutes for metcon

Metcon
Every 3 min for 5 times
8-12 toes to bars
8-12 ohs @30/42,5kg

Cool down
2-3 min light jog
1+1 min quad smash
1+1 min glute smash
1+1 min lats smash
1+1 min pec smash
then 1+1 min streching for same muscles
also wall squat strech x 3 min by laying on floor