LÄMMITTELY
Amrap 15
20 Lonkan ulko-ja sisäkierto
20 (10+10) Lisko ja avaus
20 (10+10) Jalan ojennus/koukistus kumppari
10 Lapsen lepoasento/Kobra
10 Cat/Cow

HUOLTO
Pitkät venytykset 2:00/asento
Seinällä:
• Lähentäjät
• Pakara
• Etureisi

Boksilla/tuolilla:
• Lonkankoukistaja
• Rintaranka

Kumpparilla:
• Lonkan koukistaja
• Leveä selkälihas
• Takareisi

Matolla:
• Salmiakki
• Jalan kierto
• Rintarangan kierto

Complete as many rounds as possible in 7 minutes of:

• 10 squat cleans
• 20 sit-ups

♀ 65 lb ♂ 95 lb

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

40 s on, 20 s off total reps for 6 rounds:

A. wall balls 9/6 kg
B. barbell SDLHP 30/20 kg
C. box jumps 24/20”
D. push press 30/20 kg
E. double unders
F. rest walk

Shoulder press 10-10-10-10-10 reps

If at home, modify with a jugs or other heavy objects. Share your at-home modifications and loads in comments.

AMRAP 8

5 Deadlift 70/50kg
7 Wallball 20/14p

Complete as many reps as possible in 21 minutes of

• Run 400/200/100 meters
• Max-rep strict pull-ups

Scaling

Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Intermediate Option

Can be completed as Rx’d

Beginner Option

Complete as many reps as possible in 14 minutes of

• Jog 200 meters
• 10 ring rows

Snatch pull
3 x 3 @ add 2-5kg to last week

AMRAP 35, with partner

Row Distance. Change every 500m