Back squat
6x2@80%

Rinnalleveto, 2 sek stoppi polvella ja puolessa reidessä + työntö

6x(1+1)@70-85%

Tempaus puolesta reidestä + valakyykky

6x(1+1)@ 75-85%

Saksiin tippuminen tanko niskassa

5x3@50-60% takakyykystä

OH Banded Tricep Extensions: 4 x 25. Rest 60s.
*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hold

• (1+1+1)-…- (1+1+1) of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
Scaldati progressivamente e poi sali sino ad una (1+1+1) pesante (Heavy) ma non massimale.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

1min Wallball Shots
1min Heavy Kettlebell Swing
1min Box Jump
1min Push Press
1min Air bike for calories
1min Rest
3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

2 ROUNDS

5min
Isot Aidat askelten
Ladderit
Spiderman 10m
Pikku Aidat pomppien

5min
Row/ski

5min
Pallof Press 8/8
Heel touches 20
Banded good morning 20

5 min Row/ ski

5min
Single arm band pull down 6/6
Scap push up 12
Toe touches 12
Thread needle 6/6

Tempaus raakana
8x2@80%-

Tempaus kyykkyyn
5x2@70-80%
5x1@80-90%

Niskasta Te-otteella VAPU

5x3@80-%

Vatsat 150kpl

1a) Push-up: 3 x submax (2-3 reps shy of failure). Rest 30s.
1b) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 30s.
- Use challenging weights for all sets. This is 3 ”work sets.”

• For Time:
MB Wall Ball (9/6Kg) 30 reps
BB Deadlifts (85/55Kg) 30 reps
MB Wall Ball 20 reps
BB Deadlifts 20 reps
MB Wall Ball 10 reps
BB Deadlifts 10 reps

1 Set of:
Bar Muscle Ups max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps