Kulmasoutu 5x10

Penkki 4x4x80%

Tuettu käsipainosoutu eli "invasoutu" :) 5x8-15

Etunojapunnerrukset 50-100 toistoa

Banded Pull-throughs: 4 x 15. Rest 60s.

Straight Leg Raises x 20 reps each side.

Tempaus 2x2x80%, 3x2x85%

Rive taskuilta + rive 2 x (1+1)x75% 3 x (1+1)x80%

Tempaus Mave 2x3x110%, 3x3x115%

Takakyykky 1x3x83%, 1x88%, 1x3x83%, 1x91%, 1x3x83%, 1x93%

Voimatempaus 5x3

40s ON/ 20s OFF:

Easy row

Box Over Burbee

Ring Row

Plank with legs stepping side to side

Walking lunge

12 min EMOM

*odd 3 overhead squats / mobility
*even 3 tempo thrusters (slow descend)

00:00-10:00

A) For time

30-20-10

Box Jumps
Pull Ups

10:00-20:00

B) For time

30-20-10

Air squat

Push ups

A/ AMRAP 8'
10 Push Up
15 PU
20 Squat
45 DU

B/ EMOM 24'
1- 20 WB
2- 16 T2B
3- 6 DB Sqt Snatch
4- Rest

Lämppä:

3 krs

20 DeadBug
15 GTOH, plate
4 IncWorm
10 reverse hyper

Tempaus käsipainojen päällä

6 x 2 @ 30-40%

Tempaus, taskuilta silmät kiinni

6 x 2 @ 40-55%

China Pull (Panda pull)

5 x 2 x 70%

Raakatempaus + valakyykky + Snatch Balance

7 x (1+1+1)@50-65%

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
3 strict press on the minute for 8 minutes

WRK(18)
:20 on :15 burpees :25 rest x6
box jumps or step ups
then
ground to overhead 95/65 or 115/75
then
cal row

Opt(12)
Run 2:00 walk 1:00 x4

Finisher
60 double crunch
1:00 butterfly stretch

EMOM 25:

40s ON/20s OFF

Weighted plank

Row

V-up

Run

Slamball