Warm-up
BANDED HIP ACTIVATION + BAND PULL APARTS
THEN 3-5 MIN EASY AIR BIKE
METCON PREP
3 SETS
2 clusters + 3 thrusters @light, moderata, workout weight
6 box jump overs or box jumps
1 min bike erg
1 min ski erg
6 wall ball shots
3 burpee pull ups

METCON
5 min amrap
5 THRUSTERS @30-40/45-60kg
10 box jump overs @50/60CM
10/12 cal Bike ERg

7 min amrap
buy in : 1300/1500m bike erg
+
AMRAP in the remaining time
12 wall ball shots
4 burpee c2b pull ups / burpee pull ups (jos leuanveto ei vahvuus niin tee ilman rinta tankoon kosketusta)

5 min amrap
5 clusters @30-40/45-60KG
10 box jump, step down
10/12 cal ski erg

7 min amrap
Buy in 650/750m ski erg
+
AMRAP in the remaining time
12 wall ball shots
4 burpee c2b pull ups / burpee pull ups (jos leuanveto ei vahvuus niin tee ilman rinta tankoon kosketusta)

5 MIN LEPO AMRAPPIEN VÄLISSÄ.

Strenght
Deadlifts 2x10 reps @55-65%+ 2x8 reps @65-75%
perform 8-12 Ring Push Ups right after deadlifts
rest 3 minutes after double db bench press

Cool Down
5-minute easy bike-erg + yleisverryttelyä ja venyttelyä fiiliksen mukaan lyhyesti.