Treeni 2
Warm Up
3 rounds
1 min air bike
5 inch worms
20 shoulder taps
5 sharp box jumps to 50cm

Strenght
Push Press 10-8-8 and 1-2x6 reps @60-66-72-75%
rest 1.5-2 min bwn sets. Fast and sharp lifting.

Bench Press 10-8-6- and 1-2 sets of 6 reps @50-60-67-73%
rest 2-2.5 min bwn sets

Metcon
For time.
25/20 - 20/15 - 15/10 cal air bike
12-8-4 ttb
12-8-4 deadlift @55% of 1rm

rest 4 min

20/16 - 15/12 - 10/8 cal air bike
9-7-5 reps ttb
9-7-5 deadlifts @50%

Tulos on kokonaisaika, lepo mukaanlukien. tavoite ajat eka osio n.6-8 min
ja toinen osio n. 4-6 min

Accessory Work
3x15 banded strict pull ups
3x12 banded tricep turns + hold (green band men / blue for women)
roguen nauhoihin ajateltuna.

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