Hot Yoga Plus

Run 1 mile,15 burpees,50 walking lunges,25 air squats
50 med ball thrusters, 25 push ups, 25 squats 15 burpees
Run 1 mile

Do additional 3 sets with 75-85% of todays max.
Rest 2 minutes between sets.

Wrist Mobility
Banded Ankle Dorsiflexion
Banded Shoulders/Lats
Lizard
BW Squat Hip Pry
Scap Pull-ups
Beast Torsion Control / 2-point holds
10

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

Metcon(15)
30 kbs 53/35
400m run
30 wallballs 16/12
400m run
30 sdhp 53/35
400m run

Metcon-comp(15)
30 kbs 70/53
400m run
30 wallballs 20/14
400m run
30 sdhp 70/53
400m run

afterburner
500m row for time

4x1 snatch(8)

Finisher
IT stretch 2 mins per
1 min s/a para stretch
50 kneeling crunch

12min AMRAP
4 l-pull ups
5 strict T2Bs
6 HSPUs
8 pistols alternating

EMOM for 10min

1 squat clean + 1 front squat + 1 split jerk

@~70% of clean 1RM

-Kiitos vielä kaikille jäsenille kuluneen vuoden painonnosto-tunneille osallistumisesta. Olette huippu porukkaa! Keep up the good work! 😊💪🏼

Voimaterkuin, Marielle

Keskilinjan hallinta

4rds Ft 30 supermans, 60 sit ups 30 bicycles, 60 flutter kicks 30 t2b
60 mnt.climbers , 400m run