5 rounds for time
25-20-15-10-5- reps
Push-ups
Box jumps

EILINEN/LEPO/
60 min KÄVELY/PK-
LENKKI

Weighted walking lunge. 4 sets of 8+8 weighted walking lunges.

Three sets of four reps. Mark singke kb weight.

Tabata 8x20/10sek
1: WP GTOH 20/15kg
2: Situps
3: WP overhead Alternating lunges 20/15kg
4: Box jumps
5: Row for cal
1min rest between each exercise
You completet each Tabata before you move on to the next exercise.

Tekniikat:

Hollowpito ja -keinunta, 3 x 10-20 sec pito + 5-10 keinunta
Teräsmiespito ja -keinunta, 3 x 10-20 sec pito + keinunta
Lapavetopito ja -vedot, 3 x 10 sec pito + 5-10 lapaveto
Rengassoututekniikka

5 rounds
10-20 sec leuanvetopito
3 jarrutusleuanveto /tiukkaleuanveto
10-20 sec rengassoutupito
8 rengassoutu

• 2min.: Row/Bike/Run

• 1 rnd:
  6-8 Spider lunge + Twist
  6-8 Walk out + Push ups
  6-8 Scale + stretch

• 1min.: Row/Bike/Run

• 2 rnd:
  4-6 Back squat
  4-6 Good morning
  4-6 Reverse Lunge

• Mobility...

Squat clean Ladder:
Every 7 Minutes x 3 Rounds:
5-4-3-2-1

Rx:
Naiset:
Round 1: 35-40-45-50-55
Round 2: 40-45-50-55-60
Round 3: 45-50-55-60-65

Miehet:
Round 1: 50-60-70-80-90
Round 2: 60-70-80-90-100
Round 3: 70-80-90-100-110

• Ohjeistus:
• Suorita 5 sarjaa mahdollisimman nopeasti aikaa vastaan.
• Aloita uusi kierros, joka 7min.
• Alussa tulisi olla kevyttä, lopussa raskasta.

10 Rounds 
E3MOM
500 meter row
MAX DU

Farmer Carry:
10 Minutes x Max 60m carries, AHAP
+
Rest 2 min
+
Sledpull or Push:
10 Minutes x Max 30m, AHAP