saksista vauhtipunnerrus

4x3+3, kivasti (voimaa)

100 KB swing (24/32)

Jorkin mukana lenkki, sauvakävely, hölkkä tms.

100 burpees

7min AMRAP of your choice.

Pick 1-3 movements and go by feel

6min AMRAP of your choice. Pick 1-3 movements and go by feel.

Lepopäivän hommia eli väliin jääneet treenit taikka huoltavia toimenpiteitä.

17:00 takaketjun huoltoa.

Amrap 3
Front squat 50/30kg
Rest 1 min
Amrap 3
Back squat 50/30kg (dont Even ask)
Rest 1 min
Amrap 3
Cal Row

Weighted pull ups

5x8

4 sets, 4-5 reps:
- Seated box jump
- Depth jump
- Kneeling jump
- Max height jump

Rest 90-120sec btw sets

First all 4 sets of box jumps, then depth jumps and so on...

4 Rounds of:
8 Barbell Curls
8 DB Tricep Extensions from the Floor w. a pause (1 count)
Banded Alphabet (rotate sides each set)

Valakyykky

5x8@tiukkaa