3x 11min ON/90sec OFF

”I Go-You Go”
4x Shuttle Run
18-20/13-15 Cal (Ski-Row-Bike)

WARM UP:
kang squat + rolling spinal
sidelying thoracic rotation
big toe + ankle mob. (heels together)

AMRAP:
KB windmill
hipflexor stretch + sidebends
wall angels
Single leg knee bent calf raise

AMRAP:
kippunostot (skaalaus: 1 käsi kerralla)
sidelying leg lift hip internal rotation
KB overhead rotation
neck sidelifts

AMRAP:
serratus slide (elbows inward and round the upper back)
sidecrunch + adductor
KB jefferson curl
wrist circles

Te-veto pys ap 2s. Pys yp 2s. Pys ap 2s.+loppuveto
3sarjaa
-3 @90-100%

Te-veto+Tempo te+Te
6sarjaa
-1+1+1 @80-85%

Raaka te(pys vastaanotossa) +te riip yp
5sarjaa
-1+2 @70%

Voimate +Te nivusilta+allepud
4sarjaa
-2+2+2 @50-55%

In 40min:

3 rounds for time:
600m run
3 rope climb
2 wall walk

• rest 2min -

3 rounds for time:
500m row
20 toes to bar

• rest 2min -

AMRAP (remaining time):
50 DU
20 abmat sit up

@ RPE 4

rope -> modified rope
toes to bar -> 1-leg t2b -> leg raises -> knee raises
DU -> toistot x2 crossover SU/SU

9min for quality:
200m run @ increasing pace
12 alt. box step up
4 caterpillar burpee
8 ring row
8 kip

Back Squat

6 x 3 @ 70-80% ( RIR 2+ )

Go every 3:00

2x400m Hölkkä

Juoksu tekniikka

4x 50m Sprintti

4x400m Juoksu 90 sek palautus