Alkavalla 4 minuutilla 32 min ajan

40/30 kaloria Soutu/pyörä/hiihto
20 kahvakuulaheilautus

*full foot, use straps
2@90%, 2@95%, 2@100%, sn-%, rest btw sets 2min

25k Imported.

Deadlift

3-3-3-3-3-3, building Heavy!

Go Every 3:00

AMRAP 8
3 sandbag clean @M:50-70kg / W: 30-50kg
6 hspu
9 pull up
.
.
Scaled AMRAP 8
3 sandbag clean @M:50-70kg / W: 30-50kg
6 pull up
9 push up

TARGET 4+ ROUNDS / PYRI PYSYMÄÄN TASAISESTI LIIKKEESSÄ JA PILKO GYMNASTICS LIIKKEET TARVITTAESSA, JOTTA NE EIVÄT "SULA" TÄYSIN

9–10 rounds:
• 4 min on the machine (mod. pace, 60-70%)
• 1 min active break (walk/jog/mobility)

You can use different ergs with your pair/group

8 x (48min in total)
4 min on the machine
2 min for mobility sets A/B

Mobility sets:
A. Chest & shoulders:
5/5 plate windmill
10 wb plate chest opener

B. Lower body:
5/5/5 wall squat
5/5 prone hip external/internal rotation

Maastaveto korokkeelta 1x92,5%
-1kumiharkko

Leuanveto, 5x5-8 TAI Ylätalja 5x8-15
-vastaote

SitUps 5x5-8

Rest & Recover

Rest & Recover