A: windshield wiper push ups 5x3
B: SA db shoulder press 3x8/arm
C: Push ups 10x5
D: Db shoulder flys 3x8
E: cable oh triceps extensions 3set

𝗟𝗲𝘃𝗲𝗹 𝟯:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @60/40kg
4, Rest
5, Bar Facing Burpees
6, Rest

𝗟𝗲𝘃𝗲𝗹 𝟮:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @43/30kg
4, Rest
5, Bar Facing Burpees
6, Rest

𝗟𝗲𝘃𝗲𝗹 𝟭:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @30/20kg
4, Rest
5, Bar Facing Burpees
6, Rest

Result will be the score of the lowest round.

AMRAP 20 min:

5 DB push jerks, left arm
5 DB push jerks, right arm
10 push ups
15 calorie row

For quality
3 - 4 rounds
A. Scapula pull, 1 sec hold 4 - 8
B. Ring push up holds 10 - 20 sec
C. Plate Flyes 8 - 12
D. Kettlebell frontrack walks with kettlebell upside 20 m side

A: DB Bulgarian split squat 5set
B: Rkb swing 10x10
C1: SL elevated calf raises 2x15
C2: Isometric Copenhagen exercise 2x20sec

5 sets of / 90” rest btw sets
In 6 mins
Complete with partner
30/25 cal row
30 Single arm KB thruster @24/16kg
30 V-up
Remaining time max rep Syncro KB USA swing@24/16kg

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

For time

• 50 GHD sit-ups
• 40 dumbbell snatches, alternating
• 30 chest-to-bar pull-ups
• 20 handstand push-ups
• 10 cleans

♀ 35-lb DB, 125-lb cleans
♂ 50-lb DB, 185-lb cleans

4 x 4 reps

Go every 2:30

3 kierrosta
10 shoulder press kässäreillä istuen
10 hauiskääntöö kässäreillä
10 ranskalaista punnerrusta kässäreillä
10 penkkiä kässäreillä