3rounds, rest as needed
Alternating BB Forward lunges x16
Half kneeling windmill x6-8/each arm
Strict pull ups xMax @1111tempo
+
4min row for cal
2min rest
4min amrap
4 DB Devil press
4 DB Box step overs
2min rest
4min row for cal
2min rest
4min amrap
4 DB Devil press
4 DB Box step overs

E90sek start next set 10-9-8-7 until 1 rep
Add load after each set As You feel.
Weights @50-80% from 1RM

Karsintaan valmistatumista.

Pientä hikeä, huoltoa, vähän voi nostaa ja kiusata keuhkoja

Warm Up:
5x100m Run
- Increase pace each interval

Workout:
6x500m Run
- 2:00 Rest btw each interval.
- intervals to be completed with your 1K pace

A,
Back Squat 10x3 reps
Every 60 sec
Use 60-65% of 1RM

B,
EMOM 16:
Minute 1: 5 High Box Jumps @75/60cm
Minute 2: 10 Hanging Strict Straight Leg Raises
Minute 3: 20 Front Rack Reverse Lunges @42.5/30kg (10/leg)
Minute 4: 20-30 Barbell Rows @42.5/30kg

Weights light and fast, unbroken sets.
Adjust for 15-20 seconds rest per interval.

Painonnostoharjoittelua (Valmistautuminen Treenin 2 = Unbroken sotilassarjan karsintaan)

5 x 1 hang power clean + 1 hang squat clean

(Etene nousevilla painoilla ja pohdi millaisella painolla voisit tehdä kaksi toistoa kyykyn kautta)

Karsintaan valmistatumista.

Pientä hikeä, huoltoa, vähän voi nostaa ja kiusata keuhkoja

Clean 3 x 1

In Sipoon Korpi..

100 air squat
90 box step up
80 cal row
70 walking lunge
60 side plank crunches
50 sumo deadlift
40 DB snatch
30 knee ups
20 incline Push ups
10 strict / banded pull ups