Treeni 2
Warm Up
3 rounds
15 cal ski
10/10 half kneeling db press
10 toe up RDL
4 inch worm with push up

Strenght
Push Press
1x10 reps @55%
1x10 reps @60%
2x8 reps @65%
rest 1.5-2min bwn sets
Bench Press 3-4x10 reps @55+60+1-2 sets @65%
rest 2-2.5 min bwn sets
Pidä hyvä asento push pressissä ja hae jaloista voimaa mahd.
paljon. Paino koko jalalla mahd pitkään dipin aikana ja ylä-
asennossa tanko vartalolinjaan.

Metcon
Tabata of AIr Bike (keep moderate/fast pace)
straight to:
then 3-4x (masters 45+ only 3 rounds)
8 sb clean @35/45kg
8 burpee over sandbag
then

12/15 calories of air bike (fast!)
time target under 10 minutes.

Accessory Work
3x15 double db bench press
3x15/15 bicep curls @5-10/10-15kg's (vuorokäsin)
3x15+15 half kneeling trunk twists R/L
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio