Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

OTA MOBILITYA 15-30 MIN ENNEN TAI JÄLKEEN HARJOITUKSEN!

Grip Strenght
3x30/30 plate pinch hold
Accumulate 2 min hanging.

1+1@up to 100% - 100+%

EVERY 10 MIN X 4

A. 2 rounds of:
10 x T2B /K2E
10 x Push ups
12/10 cal. Row
20m ohs lunges 1 x 22,5/15kg

B. 2 rounds of:
50 DU/100 SU
30 Air squats
20 wall ball shots
10 burpees to target

● aim to have atleast 2 min rest before next set.

2x2 (under the knee, 70-80 %)

7 rounds of:
20s work
40s rest

on assault bike

Toes to bar skill

E2MOM 5 rounds
3-12 toes to bar (unbroken)
10-50 Double unders

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

Pause Front Squat
first find max for today, then use 75% of the daily max to do:
3 sets and 3 reps
hold 7 seconds at bottom and 15 seconds at top

Weighted dip 5x40%, 4x50%, 3x60%, 2x70%, 1x80%

3-2-1min cal row/bike. Fast!
*Rest half of the working time between sets
*90sek-1min-30sek

then 5min easy pace cooldown row.

Merkkaa kommentteihin kalorit.

100 burpee pull-ups

Scaled WOD
For time:
50 burpee jumping pull-ups