Tempaus veto puolesta reidestä + tempaus puolesta reidestä (Pukit)

2 x (1+1)x55%, 60%, 65%, 70%, 1+1x75%, 1+1x80%

Valakyykky

4 x 2 x 70-80%, 2 stoppi alhaalla.

Snatch Droppi, lähtö 45´kulmasta

4 x 2 x 50-60% (Te)

Kyykkyhypyt

5x3x20-30% takakyykky

A,
5 rounds for time of:
Run, 400 m
7 Ring Muscle-ups

Every time you break complete:
20 Double Unders
Goal: sub 15 mins

B,
As many reps as possible in 30 mins of:
Assault Bike Calorie

Goal is to have similar calories accumulated in each min of work.

Max reps of kipping pull up

A.
10 min amrap
20 cal bike erg
30 air squat

10 min amrap
2 rope climb (rx=legless)
15 push-up

No rest between amrap’s!

B.
4 rounds
12 DB bench press
6 strict pull-up
-4 min rest-
3 rounds
18 DB bench press
8 strict pull-up
-4 min rest-
2 rounds
24 DB bench press
10 strict pull-up

5rm back squat

Back Squat
1x7
1x5
1x3
1x7 (heavier)

Banded Pull-throughs
4 x 15. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing - 20 breaths x 3

Superset!

Crossbody Romanian Deadlift: 4 x 8 - 12. Rest 30s
Yoga Push-ups: 4 x 10 - 12. Rest 30s
Overhead Kettlebell Sit-ups: 4 x 10 each. Rest 30s

Raakatempaus + valakyykky Max.

Tempaus veto 3 x 1 x 110%

Tempaus 2 x 2 x 80%

Rive + Työntö Max. (Rive lähtö polvenalta korokkeilta)

Työntöveto 3 x 1 x 110%

Työntö 2 x 2 x 80%

EILINEN/LEPO/
60 min

KÄVELY/PK-
LENKKI