Stretching for 20-30min

Ohje: venyttele tai tee liikkuvuusharjoituksia 20-30min

sprintti- ja sukkula juoksutekniikkaa

Push jerks
5 reps @ 30%
5 reps @ 35%
5 reps @ 40%
3 reps @ 45%
3 reps @ 50%
3 reps @ 55%
2 reps @ 60%
2 reps @ 65%
2 reps @70%

EMOM16:
10 Candlestick w/medball
10-15 Kipping
20-30sec HS hold
Rest

Rest 3 minutes

EMOM16
10 Kipping pull-ups
15-30sec KB bottom up 90/90 hold (choose weight)
10-15sec Weighted Hollow body hold (scale to 20-30sec hollow hold)
Rest

Nostajan hikoilu harjoitus.
45 minuuttia, kevyesti hengästyen. Niin monta kierrosta kun ehtii.
750 m soutu
20 istumaannousua
10 boksi hyppyä
400m hölkkää
20 punnerrusta
10 varpaat tankoon.

30 min venyttelyä.

AMRAP 12
6 strict pull ups
9 front squat 60/42,5kg

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
40-20-10
double unders/singles x3
row/airdyne(cals)
abmat sit-ups

4x3(15)
bench/strict

Finisher
stretch and roll all hotspots
100 abs of choice

Fran on the Run

Run 800 m
Fran 21-15-9
Thrusters & pull-ups
Run 800 m
Fran
Run 800 m
Fran

RX #95/65

4x8 AHAFA LM

4 rounds Full military obstacle course with 20kg KB.

2 min rest between rounds