RestDay!

3 rounds for quality
5 L- pull ups
3 back squats 120kg/80kg
10 ring dips
2 min rest

A.
5x
12 DB Bench press
12 DB Rows (on bench)

B.
5x
8 Chin-up with vest
8 Dip with vest

C.
3x
10 ”Arnold” press
10 Lateral raises
10 Face pulls (banded)

D.
3x
”21’s” Bicep curl
15 Push-up

E.
3x
Max reps DB bicep curl drop sets (3 drops)
Max reps DB skullcrusher drop sets (3 drops)

F.
Tabata:
V-ups / Flutter kicks

A.
5 sets:
1-1-1-1 Backsquat - 15s rest btw reps
*3-4min rest btw sets

B.
4 X
4+4 Reverse backrack lunge
8 Squat jump (barbell)

C.
3 X
10+10 One leg glute bridge
10 Slow tempo cyclist squat (2xDB)

D.
3 X
6+6 Frontrack cossack squat (2xKB)

E.
4 x 6 GHR

50-40-30-20-10
DOUBLE UNDER OR SINGLE UNDER (×2)
10-20-30-40-50
ALT DB SNATCH 22,5/15 15/10

On the water from 10AM-5PM. Had 5 great slalom pulls.

Endurance wod

Run 1600 meters (7:40)
Rest 3 minutes
Run 1200 meters (5:30)
Rest 2 minutes
Run 800 meters (3:33)
Rest 1 minute
Run 400 meters (1:30)

Puijon Portaat

AMRAP 50

Kävellen ylös ja alas. Mahdollisimman monesti.

Buy in: 1,6km run
5 rounds
5 pull ups
10 push ups
15 squats
Straight into
30 thrusters 42,5/30kg
Cash out: 500/400m row

50 REPS EACH:

-PUSH UPS
-ALT. PISTOL SQUATS
-SIT UP
-THRUSTER 50/35 - 40/20
-DEADLIFT