Penkkipunnerrus 2 RM

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpee
Push up
Sit up

Endurance WOD

4 rounds for consistency:

2 min ski
1 min med ball clean 9/6kg
2 min rest
2 min row
1 min box over w/med ball 9/6 kg
2 min rest

*Pidä hyvä tasainen pace koko jumpan ajan!

A.
2 rds:
Run 200m
4 Walk out + Push up
4+4 Spider lunge + twist
8 Squat jumps

Mobility:
- Shoulders
- Lunge complex
- Pigeon stretch
- Couch stretch
- Ankles/Calves
- Wrists stretch

2 rds:
3-5 Deadlift
3-5 Power clean
3-5 Front squat

2 rds:
Run 200m
4-6 Squat cleans

B.
Practice Handstand (walk) ~15min.

C.
For time:
10-9-8-7-6-5-4-3-2-1:
Squat clean (w/ 2x DB/KB)
Run: 200m (2x100m)

Liity treeniin

https://us02web.zoom.us/j/85656230600

Tabata 5x4min 20s work 10s rest

1. Heel touches

2. Sit up

3. Russian twists

4. Plank
   Alternately:
   -static
   -dynamic

5. Plank
   Alternately:
   -Leg rises
   -swing

8 rnds for quality

Floor press with narrow and normal grip 10+10
Jalkojen nosto penkillä maaten x15
Arnold's press x10

EMOM 15-30min

Pick your poison from the 3 options below. Each minute contains all the movements!

Level 1: 2 push-ups, 5 squats, 2 burpees
Level 2: 6 push-ups, 10 squats, 3 burpees
Level 3: 10 push-ups, 12 squats, 3 burpees

Hot tip: you need to have at least 20s to recover in the end of each minute

10x every 90s A and B
A : 1 x deadlift
B : 1 x bench press

10x every 90s A and B
A : 2 x deadlift
B : 2 x bench press