Warm Up
Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
tänään harjoituksissa. Ei soutua.

Long CF Metcon
Metcon&Skill
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min: every 30-40s perform 2-3 devils presses with 2x dumbbells
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 4-6 high box jump overs @60/75cm (muista turvallisuus ettet mee nuri)
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 6-8 double db deadlifts
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 1-3 ring muscle ups
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 10-20 double unders