Voima: askelkyykky
+
Tb 25x, soutu 22kcal, leuat 30x, soutu 22kcal, tb 25x, soutu 22kcal

Reps per round

Push And Pull Waves

Wave #1:

Push Press: 8-6-4

Weighted Pull Up: 2-4-6

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Push Press: 6-4-2

Weighted Pull Up: 6-8-10

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

6x3min On/1min Off:

• 20cal BikeErg
• 8 Burpee 2 Target
• 10 T2B / 10 Kipping Pull Up

*vuorokierroksin T2B ja Pull Up
*jatka aina samasta kohasta mihin jäit levon jälkeen

Accessories

4 Rounds For Quality:

• 10-15 Banded High Pull
• 10-15 Lu Raise

Roy Sundberg

Hang tempaus

For max reps

• Tabata calorie row
• Tabata AbMat sit-ups
• Tabata box jumps
• Tabata calorie row

♀ 20-inch box
♂ 24-inch box

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

Skills

Metcon
5x 3min ON 1min OFF
4 Thrusteria 50/35 kg
4 Bar facing burpeeta
4 Bmu/t2b/leuka...

liikeparina landmine punnerrus

liikeparina vaakasoudun kanssa

liikeparina punnerruksen kanssa