20 minuuttia.

Käsillä kävelyn harjoittelua.

9-12-15-18-21-24-27... ascending cal
Alternating between Ski/Bike easy pace

After each set of ski
10 High box step-ups
3+3 TGU
10 behind neck press

After each set of Bike
20 AB sit-ups
20 lat pull down
20s Dead hang

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

25 min ski with friend
Partner A sking, while partner B does;
1 round:
10 single leg Box step ups 5/5
20 m Band wall
10 ring row
30 KB side bend 15/15

25min Bike with friend
Partner A biking, while patner B does;
1 round:
10 Windmill (5/5)
20 AB sit-ups
10 wall squats
20s Dead hang

J.J.

For time:
1 Squat clean 82,5kg/60kg
10 parallette handstand push-ups
2 Squat clean 82,5/60kg
9 parallette handstand push-ups
3 Squat clean 82,5/60kg
8 parallette handstand push-ups
4 Squat clean 82,5/60kg
7 parallette handstand push-ups
5 Squat clean 82,5/60kg
6 parallette handstand push-ups
6 Squat clean 82,5kg/60kg
5 parallette handstand push-ups
7 Squat clean 82,5/60kg
4 parallette handstand push-ups
8 Squat clean 82,5/60kg
3 parallette handstand push-ups
9 Squat clean 82,5/60kg
2 parallette handstand push-ups
10 Squat clean 82,5/60kg
1 parallette handstand push-up

3x 30s/30s/30s Plank hold / 30s Rest
Side planks (L + R) and then normal plank.

3x superset of:
15 KBS (eye level) + 12 Weighted Box Step-Ups
- 2min Rest
- Go heavy with swings.
- With box step-ups, take 1 KB and hold it infront of your chest with both hands in a pistol grip.

1x5x70%
1x5x75%
1x5x80%

• Rest 2min btw sets

EMOM 10:
Odd: 5-10 Chin-ups
Even: 20-40 DU

Rest 3min

Every 3min x 3:
20-30sec HS-hold
12 Alt. DB GTOH 20/15kg
15/12cal Row

Rest 3min

EMOM 10:
Odd: 10 Burpees
Even: 20-30sec 90° Wall sit

Rest 3min

Every 3min x 3:
10 T2B
10-15 Box jumps 60/50cm
200m Run

AMRAP 12:00
12 Russian Swing @ 32/24kg
50 Meter Sled Push / :20 Bike Erg 'Hill Climb' with max damper
9 Burpees