5x 3+1 80% vauhtipunnerruksesta

12min AMRAP
400m run
10 T2Bs
6 HSPUs

3-5 rounds for Quality

Row 20/15kcal
10 Pass Through
5+5+5 Wall Squat
2+2 Perfect Stretch

Ohje: Keskity hyvään liikkeeseen, harjoituksen tarkoituksena on hieman hiota ja hengästyä, muttei maksimaalisesti. Tee liikkeet mahdollisimman hyvällä tekniikalla

Lax Ball Piriformis + Pec Muscle
Banded Hip and Ankle
Shin box (open+closed)
Shin box heel lift
Scap Push-ups
Hip Floss
Lunge
Prisoner Split Squat

10

AMRAP 30
With partner

50 box jumps
50 cal row
50 du's
50 kb snatch
10 skin the cat
50 TTB
50 deadlift 70/50kg
50 overhead stepping lunge 20/15kg

I go, you go. Split reps as desired.

3+2 maasta

6 @ 60-70%

Kahdella tangolla
7*1+1
Mavee malmia kunnolla te @ 75-85%

1) 6 minutes to establish 1-rep max Clean

• The Clean can be a Power, Squat or Split Clean. In the six minute time frame, take as many attempts as you want to establish a 1-rep max

2) With a Running 17 Minute Clock:
PARTNER WORKOUT - 2 Total Rounds:

• 2 Minutes Max Burpees
• 2 Minutes Max KB Goblet Squats @ 35-53/16-35 lbs.
• 2 Minutes Max American KBS @ same weight as Goblet Squats
• 2 Minutes Max Box Jump Overs or Box Step Overs @ 24/20 in.

• 1 Minute REST

• One partner will perform a minute of max Burpees and, at the one minute mark, will switch off with his/her partner and he/she will perform one minute of max Burpees. You will repeat this format for the other three movements. After the one minute rest following the four movements, you will perform the entire circuit in the same format one more time.

• On the Goblet Squats, focus on getting your hip crease below parallel and Squatting as low as you can with good mechanics. Developing solid fundamentals and mechanics in the squat is far more important than the amount of reps you get. Emphasize quality movement patterns over your score.

• If doing Box Step Overs, both feet have to make contact with the top of the box each repetition. You do not have to reach full hip extension during these as you would on a regular Box Jump.

5 rounds, rest 1-2min between sets

1) Single Arm DB Press 6+6

2) 8+8 DB/KB Row

3) 3-8 Strict TTB

4 rounds
3min amrap:
400m run
Amrap wallballs
3min rest