Every 5min for 3 rounds (alternating A & B)

A) 10 rower over burpee
500/450m row

B) 10 one arm DB devil's press 22,5/15
10 one arm DB thruster 22,5/15
20 sit-up

For time:

10min max calorie row (split how you want)
Straight into 1 mile run (both runs)

Tulos
A) kalorit
B) aika

3rds
8-12 Single leg glute ham bridge / gluteham bridge skaalattuna
rest 60-90s
8-12 Goblet Squat, 4s alaslasku
rest 60-90s

5 round for time;

3 Wall Walks
40 Double Unders
30m Farmers Carry

• Goal: Smooth, sustainable pace

Superset

Single Leg RDL Reverse Lunge Combo: 3 x 6-8 each.
Rest 60s.
Chin-up Clusters 3 x 5.4.3 (. = 15s rest).
Rest 2:00.

• Narrow, Chin-up Grip
• Perform 5 reps, rest 15s, 4 reps, rest 15s and so on.

A) 2 rounds (waves)
Snatch
2 x 3 reps at 60%
2 x 2 reps at 70%
2 x 1 rep at 80% of your 1RM

"Vappurieha"

5 rounds you go / I go:
12 wall ball
14 db snatch 22,5/15
8 burpee box jump

Etukyykky Max1

Maastaveto 3x1x90%
-palautukset 60s

Istumaannousut 3x8

Hollow hold crunh’es 3x20

🎵🎶🕺💃🎶🎵