Viikko 50 (4/4) KEVENNYS VIIKKO
Maanantai
Warm Up
2 rounds
1:30 cardio
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 pause front squats

Strenght
Front Squat 3x8 reps @40-50-60%
Push Press 3x8 reps @40-50-60%
rest 2 min bwn sets

Metcon
3 rounds

50 double unders (or max reps in 45s)
10m hs walk (2x5m) or 2 wall walks
rest 1:1

3 rounds
10/12 calories air bike
8-12 toes to bars
rest 1:1

FOR time only 1 round :
100 double unders (or max reps in 1,5min)
20/24 calories of air bike
20m hs walk (4x5m) or 6 wall walks
16-24 toes to bars

time target is bwn 5-6 minutes on each part. TEE NÄMÄ 70-80% effort.

Accessory Work
3 sets
10+10 Bulgarian Split Squats (only bodyweight)
10+10 Single arm seated press @10kg
10+10 Single leg glute bridge
rest 2-3 min

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.