Min 1: 20 Incline Sit Ups
Min 2: Side Plank L + R (30/30)
Min 3: 10 Hollow Rocks + 10 V-Ups
Min 4: Rest

For Time:
10, 11, 12....20 Reps Of :
- DB Bicep Curls (L+R) 22,5/15kg
- DB Push Presses (L+R) 22,5/15kg
1, 2, 3....10 Reps Of:
- Tire Flips

Reps are to be done per arm, but sets can be partitioned as wanted.

Flow: 10 bicep curls with both arms (total 20), then 10 push presses with both arms (total 20) and 1 tire flip. Then 11, 11 and 2...and so on, until the final sets of 19 biceps/arm, 19presses/arm , 10 tire flips, 20 biceps/arm and 20 presses/arm.

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3x1k Run @average cooper test pace or 1-5sec faster pace.

Rest same amount of time you had on 1k.

Tarkoitus on kehittää nopeus- ja maksimikestävyyttä. Tavoite on juosta cooperin testin tahdilla tai 1-5sek nopeammalla tahdilla.

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WARM-UP:

6 x 100m easy Run + 100m moderate Run

Then,

1-2 rounds

10 per side Leg swings
10 Squat into hamstring stretch
1min per side Calf stretch
1min per side Pigeon stretch

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A.
* 2 rds:
90s. Run
15 Ari squat
5 Walk out + Push up
15 Sit ups

• 2 rds:
  4-6 DB snatch
  4-6 DB squat
  4-6 DB Hang clean + jerk
  4-6 DB Reverse lunge

• Mobility...

B.
AMRAP 20min.:
20 DB snatch (Alt.)
20 Squats
20 Hang Clean & jerk (Alt.)
20 Reverse Lunges (Alt.)

C.
3-4 rds:
10+10 Side plank w/ twist
15-30s. Hollow rocks
Rest 60s.

For time:
3000m/2000m row
Every 2:00 starting at 0:00 5 power snatches 95/65

Facepulls vähintään 100 toistoa (voit tehdä osan ennen ja osan lämppäsarjojen aikana)

Penkki 6x4x80%

Kyykky 6x2x80%

Penkki eri oteleveyksillä 5x10x50-60%

Kulmasoutu 5x8

Suorinjaloin maastaveto 5x8

Vipunostot sivuille 5x15-25

Hauiskääntö 3x20

A.
Warm up:

• Run/Bike/Run: 3min.

• 2-3rds:
  6-10 One leg V-sit up
  6-10 Ring row
  6-10 Box steps

• Mobility...

• 2 rds:
  6-8 GHD sit ups
  6-8 Rope climb
  6-8 Pistol squat

B.
For time:
60 GHD sit up
6 Rope climb
60 Alternating Single leg squat
50 GHD sit up
5 Rope climb
50 Alt. Single leg squat
40 GHD sit up
4 Rope climb
40 Alt. Single leg squat
30 GHD sit up
3 Rope climb
30 Alt. Single leg squat

(Time cap: 20min.)

• Ohjeistus:
• Köysikiipeilyssä, startti polviltaan.

Scaled version:

60 Sit up
6 Rope climp (tarv. jalat maassa)
60 Air squat
50 Sit up
5 Rope climp
50 Air squat
40 Sit up
4 Rope climp
40 Air squat
30 Sit up
3 Rope climp
30 Air squat

Time cap 20min.

2 sets
5 min AMRAP
30-50 double unders
8-10 double kb thrusters @12-16/20-24 kg's
rest 5 min and repeat

Goal is to get double unders done in 1-3 sets, depending how many you do them but dont use over 1 min to get reps in.
Thrusters should be always unbroken set.
Dont start out too hot because we are doiing this twice.
Score this on comment area 3+XX or so and let us know how many reps you did.

6min AMRAP
Tire flips