Tervetuloa jumpalle 😊 Voit tehdä jonkin väliin jääneen harjoituksen, huoltaa kehoa tai ihan vaan hengailla.

Overhead Squat
5x5

10 minutes to complete each of the following in teams of 3.
2 minutes rest in between.

1. As far as you can on the curve

10 SA front rack squats per side
10 Rotating presses per side
10 Swings (SA x5/)

1. As far as you can on the skier

10 TRX Reverse lunge per side
10 TRX Pikes
10 TRX Rows

1. As far as you can make it on the rower

10 Hollow Snaps
10 Monkey Hustle per side
10 Mountain Cimbers per side

In pairs

75 pair wall ball
Then, 1 does, 1 rests:
80cal row
40 burpee over rower
40 ground to overhead 60/45
40 burpee over rower
80 cal row
Then:
75 pair wall ball

For time + 1RM
ROW 2000m+ 1 RM squat Snatch in 12min

3x1+1@70%
3x1+1@75%
3x1+1@80%
2x1+1@85%
2x1+1@88%
2x1@92%

2+3 nousu etukyykyn kakkos maksimiin

2x1+2@70%
2x1+2@75%
2x1+2@80%
2x1+1@85%
2x1+1@90%
1x1+1@92%

In teams of three 40 minutes amrap:
120 cal row (alternate every 20 cal)
120 KB swing snatches (16/12 kg) (athletes alternate every 10 reps)
120 Sit ups w/ med ball (alternate every 10 reps)

One works, two rests.

• Weighted backextension 3x12
• Weighted sit-up : 50 reps ( you choose load)