Viikko 1
Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10-15 hollow rocks
10+10 suitcase / 10 goblet squat / 10 kb tater

Strenght
Back Squat 10,8,6,4 reps @55-65-70-75% of 1rm
Front Squat 3x5reps @50-60-70%
rest 2-3 min bwn sets

Metcon
6 sets of intervals
3 times with air bike 1x2 min and 2x1 min
rest 1 min
3 times with rower 1x2 min / 2x 1min
Go with fast pace on each work time, increase pace on each
round so dont start all out. Vuorotellen parin kanssa.
Tarkoitus on vetää 80-85-90% effortilla.
Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.