2 Sets Warmup
1. Elbow Plank DB Powell Raise x 15-20/arm Light Weight
2. Bent Over Reverse Dumbbell Fly x 20-25reps Light Weight

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3 SuperSets

• Strict Press w/ 4sec down 5-7reps
  Rest 30sec

• Both arms on DB Triceps Extansions 12-15reps
  Rest 2mins

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3 SuperSets

• Dumbbell Floor Press: 10-14reps

Rest 45sec

• Weighted Hanging Knee Tucks: 10-14rep

Rest 45sec

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AMRAP 12min

2-4-6-8-10.... (keep adding 2 reps per round)

Pike Leg Lift Over (R+L = 1)
DB Crush Grip Bicep Curls (22.5/15 kg)
Alternating DB Push Press (2sec down) (22.5/15 kg)
Alternating DB Snatch (22.5/15 kg)

ULKONA JOS HYVÄ KELI

For Time

800m bike / 600m run / 400m row
21 kb thrusters @20/16kg
21 push ups
21 burpees

Rest 1min

800m bike / 600m run / 400m row
15 kb thrusters
15 push ups
15 burpees

Rest 1min

800m bike / 600m run / 400m row
9 kb thrusters
9 push ups
9 burpees

MEDIUM+ WEEK 3/14

WARM UP kesto yht. n.20min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

5 CROSS CHOPS + 5 GTOH with plate

3-5 LATERAL STEP UP

2 1-LEG INCWORM + PUSH UP + T-PLANK

--

2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P
2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from Abv Kn + 3 PWR SN
2x M S SN Blw Chst + M S HIP SN + M S SN
2x3 PANDA PULL + 1 SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN PULL to PWR POS. + HIP SN PANDA PULL + HIP SN
1+2+1@up to 60% sn-% pal 2min

--

SN PULL to PWR POS. + SN Abv Kn
6[1+3]@71% pal 2min

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CL PULL to PWR POS. + HIP CL PANDA PULL + HIP CL + SPLIT JERK
1+2+1+1@up to 60% j-% pal 2min

--

CL PANDA PULL + CL Abv Kn + SPLIT JERK
2[1+2+1]@71% pal 2min

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DEAD BS (~90° - ~80°)
10x1@60% *rest for 30 sec between reps

--

SN SOTS PRESS + HIP SN HIGH PULL *on the toes
5[10+5]@RPE8 *2-3 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

15 1-LEG SEATED CALF RAISE, DB/KB
8 NORDIG HAMSTRING CURL *banded assisted
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE

EMOM 20

1 Minute : Echo Bike Calories
2 Minute : 15 GHD Sit Ups

Result total calories

3 - 4 Sets of 8 -12 Reps:

a ) Barbell Curl
b ) Bulgarian Split Squat ( Each Leg )
c ) Static Reverse Hyper Hold 60-90 sec

4x

8min ON/2min OFF

Max Calories

*start min 0 & min 4 with 300m Run

Rästi

2 rounds for time:
1600m Run
50 DU / 150 Singles
20 Burpees

On The 5:00 x 3

30 Bar Facing Burpees

Result total working time

4 rounds for time:
20/16cal Row
15 GHD Sit-ups (scaled: sit on a medball and feet anchored)
15 Lateral Burpees Over Rower
10 Dual DB Squat Cleans 2x20/15kg

TC 20min