30s Pass Trough
0:30 + 0:30 Around Worlds
1:00 Frog Stretch
1:00 + 1:00 Pigeon
1:00 + 1:00 Lat Stretch

Amrap 15 min

1. CTB hold 3x max
2. Russian twist standing x 10/10
3. Box jump x 10 + box steps 8/8
4. 50 SU + 5x HS balance tries (x2)

AMRAP 15 min

1. Squat to lunge 6/6
2. Landmine split jerk 8/8
3. Juoksu 6x edestakaisin
4. Kipping pull up 4-8

BikeErg Interval
3 Min Easy
3 Min Mod (80-85 RPM)
2 Min Hardest (110+ RPM)
2 Min Hard (100+ RPM)
6 Min Hard (95 RPM)

6 Min Easy
2 Min Hardest (110+ RPM)
2 Min Hard (100+ RPM)
3 Min Mod (80-85 RPM)
6 Min Easy

1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper
Total: 44 Min

Alkuun perusvoima sarjoja. Työsarjojen kuormat mahdollisimman raskaat. Mikäli jokin sarja jää 1-2 toistoa vajaaksi, se ei haittaa. Alkuvaiheessa teemme harjoittelua tangoilla ja käsipainoilla. Myöhemmin tulee myös tiukkaa HUPSUA.

Snatch Grip Press BHD Neck 3 x 8, Rest 2:00

Seated Shoulder Press w/ DB´S 4 x 10, Rest 2:00

Chest Supported Dumbbell Row 4 x 10, Rest 2:00

Incline Bench Press 4 x 8, Rest 2:00

Straight ARM Dumbell Raise 3 x 10, Rest 1:30

For time:

15 Rope Climbs
60 Toes To Bar
50 Over Head Squat 60/42,5kg

TC 15

3 rounds :

0:30 Deadhang
15 Banded Pull-Apart
10+10 Around Worlds
10 Stiff Legged Sit-ups
1:00 Cardio

For time:

• Row 2,000 meters
• 50 wall-ball shots
• Row 1,000 meters
• 35 wall-ball shots
• Row 500 meters
• 20 wall-ball shots

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Amrap20

20 calories assault bike
5 HSPU
2 rope climbs

Amrap 34

Row 500m / rest 1:1
BikeErg 1000m / rest 1:1
SkiErg 500m / rest 1:1