45min of:
1000m Row
20 Strict T2B
40 Pull-ups
60 Push-ups
80 WB
100 DU

Only 1 athlete works at a time. This is not an AMRAP. Go by the feeling!!!

Tempaus työntö otteella
5x2@50-60%

As many rounds as possible in 6min of:

• 30 Shoulder Taps (total)
• 20 Alternating DB Curls
• 10 Straight Leg Raises

Just do, rest as needed
45min.

500 row
20 Ab Mat sit Up
400 Run
20 WB
10 Broad jump 1m

Takareiden ja alaselän huoltoa klo 18:00.

Narrow overhead squats
30 repetitions as low as you can go.
These are NOT for time. Rest as needed.
Focus on the controlled descent and bar path.
40kg for boys 30kg for the ladies.

Kyykkyyn työntö

5x2@50-65%

Gymnastics work for quality

Each minute on the minute (starting from the one minute marker) - Do 15 atomic situps (the situps does not count towards the 100 - only the burbees)

3 x 60sec
1min rest btw sets