Rest day - what did you do?

CHEST & TRICEPS

1a. Burbee To Overhead Plate Raise 3x10
1b. Tricep Rubber Band Pushdown 3x15

2a. Plank To Push-Up 3x12
2b. Air Squat 3x20
2.c Rubber Band Kick Back 3x10/10

3a. Decline Push-Ups 3x12
3b. V-Ups 3x15

4a. DB’s Narrow Floor Press 3x10
4b. Burpee 3x10
4c. Box dip 3x12

Choose weight/Rubber Band that can be done with quality
YGIG / Rest same time you spent on set
a/b/c = superset (Athlete1 do all before Athlete2)

13 min

Parittomilla minuuteilla max rep synkronoitu wallball 4 ja 6 kg pallot.

Parillisilla minuuteilla bar over burpee
8-10-12-14-16-18.

Jos burpeita ei ehdi, kisa loppuu siihen

DELOAD

Partner workout

10min AMRAP (you go / I go, full rounds)
5 burpee
1 rope climb
30 double under / 50 single under

4min rest

10min AMRAP (you go / I go, full rounds)
2 wall walk
12 DB snatch 22,5/15

Do some overall mobility & Streching for 10-15 minutes and start workout, go by feel but keep it easy pace. If feeling like no checking watts etc thats ok.

Easy Pace Metcon
10-20-30-40 calories of
Rowing
Ski Erg
Assault Bike
20-40-60-80
double unders

Accessory Work
3 sets
12-15 tempo ring row
12-15 tricep push down
12-15 bicep curls
rest 60-90s

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min banded lat strech
1+1 min couch strech
1-2 min v-sit strech
1+1 min side strech

For Calories:
10 x 30s ON / 30s OFF

A,
EMOM 10
1 power cluster + 1 cluster + 1 thruster
- start around 60% of 1rm thruster
- Add weight each min
- TNG style

B,
For time:

21-15-9
Power Clean @52/35kg
Push Press

– 33 Unbroken Wallballs after each set @9/6kg

– If you break during your wallballs Complete 10 Burpees
Timecap : 18 mins

ACCESSORY ¨

ABS
Emom 6 (3 rounds)
1) 40s vinot linkkarit
2) 40s russian twisit

WITH A PARTNER

Amrap 18
max meter row
- change after 500/400m
- everytime you change, do 1 round of "DT"

2 sets:
8 x 20s ON / 10s OFF:
- Double DB Bent Over Row
- Push-ups
4:00 Rest btw sets
Comment: Your worst reps