10 min aikaa, etsi päivän raakatempaus maksimi

heti sen jälkeen

laatua

10 raakatempausta, 50 %
10 cal assaultbike
10 toes to bar
10 cal assaultbike
10 raakatempausta 50 %
10 cal assaultbike
10 chest to bar

40 min treeni sisältää mm.
juoksua
askelkyykkykävelyä
voimaurheilijan yleisliikkeitä

tarkemmat matkat ja määrät selviävät paikan päällä.

Cooper test:
Run as many meters as possible for 12min

(Larun urheilukenttä)

5 sets of:
Against a 3min running clock, complete as many rounds and reps as possible of:
20 x pull ups
30 x push ups
40 x sit ups
50 x squats
Rest 3min between sets and pick up the next set where you left off...

Every minute on the minute for 10 minutes
3x Deadlift
10x Kb swing (rx24/16kg)

21-15-9 reps for time of:

• Bar-facing-burpees
• Overhead squats
• Chest-to-bar pull-ups

Men use 95 lb., Women use 65 lb

Front Squat 3x5x70%

Back Squat 3x70%, 3x80%, 3x90%

#Strength
5 @ RPE 8; 2/4 repeat of:

• BB Pendlay row

Metcon. 1RFT edge of the building to birdhouse
10 jump squats ,100m sprint 10 jump squats 100m sprint
16 split leg squat jumps 100m sprint 16 split leg squat jumps 100m sprint
20 air squats 100m sprint 20 air squats 100m sprint