2-3 rounds:
20/15cal Row
10 Plank Hold with KB/DB Drag video
5+5 KB/DB Windmill video
10m Inchworm Walk

Gymnastics Shoulder Flow video

Rästi

3 kierrosta 30sek tauoilla, puolet porukasta tekee ensin 1 osion ja puolet 2 osion.

1.
a: sivukyykky 12
b: Takakyykky 6-10+askelkyykkykävely painojen kanssa 12-20 (miehet 50kg niskassa?)
c: V-ups 10-15

2.
a: leuat 6-10
b: pike push up 6-8 + push up 8-12
c: Lankutus 30-45s

21-15-9 reps for time:
Burpees
KB Swings 24kg/16kg
Box Jumps

Bodailua

4 Rounds:
8 Front rack lunges
8 + 8 DB Row

-Rest 2 min between rounds-

“Deck Of Fitness”

20:00 AMRAP

Pull a random card and perform the number of reps of the corresponding
movement for that card.

Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees

Aces = 1 rep
Jack = 11 reps
Queen = 12 reps
King = 13 reps

Penkki 1x95%
Kyykky 3x3x75%
Maastaveto 3x3x65%

Deadlift 4x8

E3mom 4 x 8 Deadlift

*enemmän painoa kuin viimeksi! Tee kaikki sarjat samalla / nousevilla kuormilla
*kolmen minuutin välein nostot

10m Inchworm Walk
10m 4-Step Walk video
10m Broad Jump

Gymnastics Shoulder Flow video

4x1000m row
Rest 1:1