10 min AMRAP
In team of 2 (YGIG)

1 dball clean burpee over 48” box
1 rope climb
1 dball clean burpee over 48” box

Every 4:00 x 5 (20min)
6 Alt single arm devils presses
6 DB goblet squats
6 Alt. jumping lunges
18 V-ups

Rest 5min

Every 4:00 x 5
6 (3/3) Single arm DB Thrusters
6 (3/3) DB OH lunge steps
12 DB GM

M: 20kg / W: 15kg

5 rounds of:
20 Bendover Row (40 kg)
20 Push Press (40 kg)
30 Mountain Climbers (15 each leg)

PK-Treeni

Käy lenkillä (hölkkä, kävely, fillari) 60-90 min ja pidä sykkeet tasaisesti peruskestävyysalueella.

PPP= pystyy puhumaan puuskuttamatta

5 RFT
25 DU
35 KB swing 24 kg (Russian swings)
45 squats

3 sec pito n.90 kulmassa ja ylös

100 devils press for time

Use 15/10 kg Dumbbell

*Jos kotona yksi käsipaino, tee yhden käsen devil´s pressejä. Voit myös käyttää mielikuvitusta ja täytä vaikka kaksi sopivankokoista tyhjää pulloa.

A.
EMOM x8:
1.) Air squat + twists
2.) Up & down dog
3.) Lunge + stretch
4.) One leg Scale

2 rds:
4-8 Thrusters
4-8 Deadlifts
4-8 Burpees

Mobility...
- Lunge complex
- Pigeon stretch
- Shoulders
- Couch stretch

B.
AMRAP 5:
Buy-In: 40 Thruster (w/ DB/KB)
21 Deadlift (w/ 2x DB/KB)
12 Lateral Burpee over DB/KB

Rest 5 Minutes

AMRAP 5:
Buy-In: 30 Thruster (w/ DB/KB)
15 Deadlift (w/ 2x DB/KB)
9 Lateral Burpee over DB/KB

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Thruster (w/ DB/KB)
9 Deadlifts (w/ 2x DB/KB)
6 Lateral Burpee over DB/KB

C.
2-3 rds: (super sets)
30-40s. Hollow rocks
30-40s. Sit ups
30-40s. Spider plank
30-40s. Russian Ab twist
Rest 2min...

A)
10-9-8-7-6-5-4-3-2-1 reps of
2 Shoulder Taps + 1 Push Up = 1 rep (so first round 10 of those!)
* Between each set of Taps+Push-Up: 10 Mountain Climbers

B)
10-9-8-7-6-5-4-3-2-1 reps of
Table
Dip
L-sit

10 x (Table+Dip+L-Sit) = 1st set
9 x (Table+Dip+L-Sit) = 2nd set
...and so on! DO each set unbroken if possible!

C)
Side Planks
Accumulate 1:00-1:30

E3mom
5 rnds =15 min
6 reps @ 61/43 kg