Warm Up
2 rounds
1:00 bike erg
1:00 ski erg
5+5 single leg RDL
5+5 single arm upright row
5+5 single arm db front squat
5+5 single arm press
5 tempo wall squats
5 scapula wall slides
:20 HS HOLD
:20 Active Hanging from bar

sitten hieman mobility juttuja mitä tarvitset ja testaa liikkeitä läpi jokaista

Metcon
7 min AMRAP
12-9-6 reps
DB snatch Alt Hand @12.5-15/17.5-22.5kg
Toes to bar
THEN
Ski for calories in the remaining time

7 min AMRAP
12-9-6 reps
DB Power Clean&Jerk Alt Hand
C2B Pull Ups / Pull Ups
THEN
Bike-erg for distance in the remaining time

7 min AMRAP
12-9-6 reps
Single arm DB Thrusters (toistot siis jaetaan esim 6+6)
C2B Pull Ups / Pull Ups
THEN
Ski for calories in the remaining time

7 min AMRAP
12-9-6 reps
Single Arm DB OHS (toistot siis jaetaan esim 6+6)
Toes to bar
THEN
Bike-erg for distance in the remaining time

3 min lepo amrappien välissä eli 40 min metukka. pitkä siis joten vauhdin jako sen mukaan!

Accessory Work
2 sets
45 sec side plank hold R&L
45 sec plank hold
45 sec deadbugs
rest 2 min

cool down
5-10 minutes of cardio and recovery streching