A.
Run easy 5min...
+ stretch

Run 60s. (Moderate)
Rest 30s.
Run 45s. (Hard)
Rest 30s.
Run 30s. (Fast)

Rest 3-5min...

B.
20min. max effort:
Run

C.
"Body Armor"
With DB's:
3 rounds:
10+10: Biceps curls
10: Shoulder press
10+10: Bent over row
Rest as needed

EMOM 15
8+8 yhden jalan mave
8+8 käsipaino/kuula tempaus
5+5 reverse lunge
10 up&down
20 mountain climber

Jos paino on kevyt niin toistoja lisää, jos painava niin vähemmän.

This Workout is done together in ZOOM 24.4. klo 16:00 (HUOM! MUUTOS AJANKOHDASSA! Vanha aika 23.4. at 17:30.)
The link to ZOOM meeting will be added here 30 prior to workout (17:00).
You can join with Free Zoom version. Download it here https://zoom.us/

Coach Nina

2 rounds of:
Run, 200 m
16 Kettlebell Swings, 16 kg
16 Pull-ups
16 Front Squats, 30 kg
Run, 200 m
14 Kettlebell Swings, 16 kg
14 Pull-ups
14 Front Squats, 30 kg
Run, 200 m
12 Kettlebell Swings, 16 kg
12 Pull-ups
12 Front Squats, 30 kg

Kyykky 1x103-105%

5 rounds for time:

• 3 vertical jumps
• 3 squats
• 3 long jumps

E2M for 16min
1: pistols 5/each leg
2: single leg RDL 6-8/each leg
+
3rft
400m run
20 over head carry lunges 20/15kg weight plate
10 burpees

Penkki 1x103-105%

Kyykky 2x2x60%

Kyykky 1s stopilla 2x2x40%

EMOM 15 (5 rounds):
A) 10 Hollow rocks + 10s Hollow hold
B) 10 Alt. DB front rack lunge step 20/15kg
C) Rest

Rest 5min

EMOM 15 (5 rounds):
A) 10 DB swings (eye level)
B) 12 (6/6) Seated DB press
C) Rest

Rest 5min

EMOM 15 (5 rounds):
A) 10 Superman rocks + 10s Superman hold
B) 10 Push-ups
C) Rest

7 rounds for time

15 Sit-Up
12 KBS / DB Swing / Other object
9 Up&Down (burpee with no jump)

Maastaveto 1x103-105%

Penkki 3x2x80%