Basic Endurance 60

Ski/bike/row/Run

...huomenna lepo ja maanantaina alkaa kovempi ajelu.

AMRAP 35 min

40m walking lunges

40 push ups

40m overhead carry @DB

40 air squat

40m baby carry @heavy KB

40 kettlebell deadlift

Use heavy kettlebells & dumbbells

TEAM (of 2)

A. AMRAP 10 min

A: 1 round of Cindy + 1 round of DB DT

B: Max meter rowing

Change when partner finish the Cindy and DT rounds

10 min rest

B. AMRAP 10 min

10 syncro burpee over the bar

20 partner medball sit ups

30 DB thruster (indy, split as you need)

Push press 5x3
CNJ 5x2
Back squat 5x3

Active Recovery

Swimming/Biking

"Bubbles"
For Time:
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs (30"/24")

*After each round, 25 Double-Unders

Backsquat 16 RM

Miehet: 75 strict pull-up
Naiset: 50 strict pull-up
*every break add 2,5/1,25kg weight
(eli 75/50 leukaa pitää tehä, aina kun joutuu tulee tangosta alas lisää painoa vyölle, levätkää 2-3min sarjojen välissä.)

Tempaus 2x2x75%, 3x2x80%

RiveMave + Rive taskuilta + rive, 2x(1+1+1)x70%, 3x(1+1+1)x75%

Puolesta reidestä tempaus veto 2x3x100%, 3x3x103%

Takakyykky 1x3x78%, 1x83%, 1x3x78%, 1x86%, 1x3x78%, 1x89%

Voimatempaus 3x5, keskiraskas

Front squat 3 RM, then 3x max reps @ 80 %