3 rounds:
60 DU
50m Walking Lunges
40m KB Front Rack Carry 2x24/16kg
30 Push-ups
20/16cal AB
- Even though this is for time, focus on continuous quality movement and breathing

Painonnosto tekniikkatunti

Choose the amount of minutes and calories/min

5000m bike.

3 rounds @ steady pace

5 Windmills e/side
5-minutes Echo bike
5/side Strict high pull
5-minutes SkiErg
5 e/side Poliquin step-down
5-minutes Row
5 Jefferson curls – KB or empty barbell

3x5 with 3sec pause at the bottom

Tälle viikolle tarjolle 5 treeniä, tee niistä fiiliksen mukaan 3-5, eli kevennä kokonaiskuormassa tällä viikolla.
Vähintään 2 täyttä välipäivää treenaamisesta jos olet vetänyt normaaliin rytmiin treenejä viime viikot.

14-12-10
- elevated shoulder external rotation / arm
- Knee lifts from box/ leg
- Banded hip internal rotation/ leg

22-20-16
- Barbell side bent
- Miniband goblet squat
- 12-10-8 banded shoulder internal rotation/ arm

3 rounds
20 russian twist
10 + 10 side v-up

INDIVIDUAL WORKOUT
Amrap 15 mins
5 burpee pull up
10 cal row
15 Bear hug wall ball squats @9/6kg

Rest 2 mins

Amrap 15 mins
10 box jump over @60/50cm
20 abmat sit up
30 double under

Split the group in half !

4x
New every 4th minute

12-15 Cal.
9 Burpee box jump-overs
6 Power snatch 35kg