20-16-12
- WB incline DB bench press
- Barbell RDL

3 rounds
12+12 single leg knee extension
12+12 overhead triceps

3 rounds
20m farmers heel walk
15 banded knee extension
5 negative kneeling wide push up
(Lowering 10sec)

EMOM 15 Work 0:40 / Rest 0:20

1 Minute : Bike Calories
2 Minute : Row Calories
3 Minute : Rest

3-4 Sets:
12 Barbell Hip Thrusts w/ pause at the top
25 Reverse Hypers
12 GHD Sit-ups
- 2min Rest btw sets

T2
1-10-1 Burbee -air squat alt

T2
FS for strenght

Warm up sets x 2
8-6-4-2-6-8

T2 ”all-out” 30 min amrap

Row 30/24 cal
16 dKb thrusters (16/10)
Echo bike 24/20 cal
30 Box over walk

Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

2 x 1200m, tavoite vauhdilla. Lepoa 1:00 vetojen väliin.

Lepo 3:00

5 x 400m. tavoite vauhdilla. Lepo 1:00

Tempaus

Emom 50

1) Kone
2) 4 burpee 4 viivahölkkä (45s)
3) 4 linkkaria+ submax kuppipito
4) 4+4 yhden jalan mave ja joka toinen kierros 4+4 yhden jalan kyykky
5) lepo

Partner workout

3 rounds of
20”-20” Partner Hs hold
20 syncro Db snatch@20/12,5kg (10/side)
20 syncro medball sit up@9/6kg
20 partner wall ball above rack@9/6kg

2 rounds of
50”- 50” Partner Forearm plank (one at a time)
50 - 50 double under (one at a time)
50 burpee ( you GO, I GO )
50 syncro air squat

1 round of
80” - 80” waiters walk@15/10kg ( one at a time )
80 plate G2OH @15/10kg (You GO , I GO )
80 ring row (You Go, I Go)
80 m dumbell bearcrawl ( 40m each, one at a time ) @2x20/12,5kg

Timecap : 40 mins

*split both side *rack/blocks
3x1x[1+1]@80% of last week RPE10, rest btw sets 3-4min

4 sets:
:30/:30 Double KB Lunge Hold
10/10 Copenhagen Lifts
10/10 Eccentric Lateral Box Step Down 30/40cm (heel touches the ground)
10/10 Single Leg Bridges