2 rounds
2-3 min cardio working
10 lunges, elbow to floor (strech)
5 reverse snow angels
20 db snatches
10+10 db sots press (light)
20 band pull aparts

2 rounds
16/20 calories of machine
10 burpee
10 ring row
10 push ups
10 air squats
5 strict pull ups in 10 kip to swing
:30 HS Hold

Undehandgrip

Side planks: 4 sets of :30s+:30s.
Then
Tabata weighted sit-ups*

*You can use rucksack for example. Tabata: 8 rounds of :20s work / :10s rest

https://zoom.us/j/7594162178
ZOOM salasana 530247

Aikaa vastaan :

22 askelkyykkyhyppyä
94 etukyykkyä painon kanssa.
94 punnerrusta
94 istumaan nousua
94 etuheilautusta
22 burpeeta

Jos sinulla ei ole kahvakuulaa tai käsipainoa kotona voit laittaa reppuun painoa ja tehdä etukyykyn ja etuheilautuksen repun kanssa.

http://

For time
100 DU
21 burpee
75 DU
15 burpee
50 DU
9 burpee

Slow tempo split squats: 5 sets of 10 with 1:00 min rest between sets
Then
Hamstring bridges: 3 sets of 10 with 1:00 min rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

A.
Run ~3min. (Easy)

2 rds:
10 Air squat
10 Sit up
5 Push up
5 Pul up / 5+5 Bent over row

Run ~ 1min. (Hard)

Mobility...
- Shoulders
- Chest stretch
- Lats stretch
- Active shoulders
- Lunge complex
- Ankles/Calves stretch

B.
Strict HSPU
2 rds:
50%
Rest 60s.
40%
Rest 45s.
30%
Rest 30s.
20%
Rest 3min...

C.
On the 10:00 x 3 Rounds:
20 Pull-ups / Bent over row
30 Push-ups
40 Sit-ups
50 Air Squats
600m Run

5 rounds
20 cal Air Bike
2 min rest
longest time is your result

For time
Buy in: 1K Run
+
10 Rounds of
5 Burpees
10 Pushups
15 Squats
+
Cash out: 1K Run