Viikko 41
Treeni 1
Warm up
2 rounds
2:00 cardio (increase pace each round)
5 burpees
10 reverse lunge + trunk twist
14 scapula rolls
7 kb swings
7 Goblet squat

Strenght
Back Squat Training 7-5-3-7-5-3 reps
perform 8-12 "small kip" knee raises right after squats.
rest 2-3 min bwn sets

Perform second 7-5-3 bigger weights than first one.

Metcon
12 min amrap with partner
12/15 calories of cardio machine (toinen tekee, toinen lepää)
16 wall ball (alt time) (heitot vierekkäin "kopitteluna"
16 syncro plate oh lunges @5-10/10-15kg

Voit kommentoida alas kenen kanssa teit, mitä laitetta käytit ja tuloksen.