#Strength
max, 2 kg ramping, of:

• BB power clean

Kisaryhmän treenit

A) open prep TABATA (20 sec work 10 rest)
Lepää minuutti liikkeiden välillä.
1. Chest to bar pull ups (3 min eli 6 settiä)
2. Double unders (3 min eli 6 settiä)
3. HSPU (3 min eli 6 settiä)

B) 5 kierrosta for time
6 x tempaus (miehet 50kg, naiset 35kg)
30 x seinäpalloheitto (miehet 14LBS, naiset 10lbs)

C) Cool down
20 min rauhallisella tahdilla!
1. Row 2 min
2. Battle rope 2 min
3. Sit-ups 2 min
4. Box step ups 2 min
5. Single unders 2 min

Suhtaudu osioon C kuin rivakkaan kävelylenkkiin.

1 min row
15 x sit ups
10 x push ups
1 min skierg
15 KB swings (24 kg)
10 x air squats
10 rounds

~ 63 min.

B.
Take 20 minutes to build to today’s heaviest…
Clean x 1 rep

#Strength
max, 2 kg ramping, of:

• BB thruster

Release your inner secret agent!

Ski Erg Lunge
TRX Lateral Jump
Slamball Chest Slam
Side Climber
KB Swing
Horizontal Row

7.5 K trail running

A.
Four sets of:
Back Squat x 8-10 reps
Rest 20 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

B.
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press
6 Box Jump-Overs
9 Kettlebell Swings

50-40-30-20-10 for time:

Wallball (20/14lbs/3m target)
DU's

“Life is like a box of burpees, you never know how many reps you’ll get.”
Freshen up on your Forrest facts! :)