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

12 min EMOM
8 kb snatches 24kg/16kg
6 push ups

3-4rounds:
10+10 1-Legged DB deadlift
10+10 Single arm DB bent over row w/ 2-3sec hold on top
10 DB glute bridges w/ 2-3sec hold on top
10+10 DB floor presses w/ 3sec eccentric phase

Eccentric, eli 3sek kestävä jarruttava liike. Työntö räjähtävästi lattiasta ylös ja 3sek kestävä alas lasku vaihe. Lepo tarpeen mukaan liikkeiden välissä, mutta älkää rikkoko sarjoja, esim. 5+5.

Hakuna tabata

3x(8x20sec ON / 10 sec OFF)

1. Tuck jumps
2. Bicep curl with band / DB / KB etc..
3. Mountain climbers

-2 min REST-

3x(8x20sec ON / 10 sec OFF)

1. Jumping lunges
2. Push-ups
3. Hollow rocks

Outdoor fun 60-90min or
*
Warm up: 3-4 rounds
1-3min easy run
20-50m sprint
6-8 DB/KB snatch
*
30emom
1) run
2) 8 db snatch + 10-15 squat jump
3) rest
Sisäversio
30emom
1) 20 x-jump + 5-8 up & down
2) 8 db snatch + 10-15 squat jump
3) rest

Optional Accessory:
GYMNASTIC CONDITIONING

EMOM x5: 7-12 TTB

RPE 3+ to 4

Target: unbroken reps

A.
3 rds:
5 Shuttle run (easy)
4-8 Push up
9-12 Squat jumps

Mobility:
5 Up & down dog
5+5 Spider lunge + twist
2x 20s. Chest stretch
2x 20s. Pigeon stretch
2x 20s. Couch stretch

B.
4 rounds:
AMRAP 5:
20 Shuttle Run (10m) (Buy in)
12 Burpees
20 Squats / Lunges

Rest 2min...

• Alternate squats & Lunges. First rnd: squat, Second rnd: Lunges...

• Use DB/KB for squats/lunges if possible.

Workout
5 rounds for time
10 ohs @35/50kg
60 double unders
16/20 row or 20 deadlifts @35/50kg
If you have bike erg, assault bike or ski erg you can do same calories also.

Find a pull up bar for first bit:

5x8 strict pull up
rest 2 mins between sets and work on squat holds

20 Min AMRAP:
400M Run
20 KB or db thrusters 10/10 (single arm)
20 swings or snatches