Rive ja työntö

3 - 4 sets of 8 - 12 reps:

1 ) Ring Dips
2 ) Double DB Front Rack Box Step Ups

3x3 50-55%

Rest day - what did you do?

Shoulder Press + Push Press

5 x ( 4 + 6 )

SO 3:00

40min amrap (Vk1 ja Vk2)

1000m run
30 Sit-up
30 Kb swing
20 Push-up
20 Box jump

Tibia Raise
2 x 20 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:

100 calorie Row

Rest 5 min

AMRAP ( Time it take to Complete 100 Calories

Max Calories Row

Time & Calories

For time:

1-10 Burpee Box Jump Overs 24"/20"
10-1 Overhead Squat 52,5/37,5kg

(6 - 12)

Handstand push up 4/4

EMOM6
- Max reps hspu

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Vika viikko! 💪🏼