WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

2-3rounds:

4min ON / 1min OFF
1) 10-20 box jump + bike
2) 20-30 alternate v-up + ski
3) 20-30 kbs + row
4) 30-75 DU echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

Bar muscle up

10min Warm-up
10 sets (10min):
7cal in 30sec
30sec Just pedal
10min Cooldown

Score: Total Calories

AMRAP 10
2 rope climb
10m sled push
15 kb swing @20kg
10m sled push

• kelkkaan paino mikä haastaa mutta pystyt ripeesti työntään

10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump Overs 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps Overs 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps Overs 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up. Goal: complete round of 8.

Every 5minx4
400m run
10 kb thruster @2x20kg
15 t2b
15 kb deadlift

• kuulin huhuu että juoksu ja kuulahommia tiedossa viikonloppuna!

21/15/9 For time

• Cals assault bike
  
• Box jumps

A) 3 supersets of:
-Double kettlebell pendlay row x 8-12 reps
-Strict dip on boxes x 6-10 reps (sc: toe spotted dips)
-rest 90-120 sec between sets-

B) 3 trisets of:
6 (weighted) strict pull-ups
12 push-ups on dumbbells
24 banded pull apart (orange band)
-rest 90-120 sec between sets-

C) Core work
2-3 sets
20-30 sec banded plank hold
10/10 side V sit-ups

Partner Workout ( You GO , I Go)

Every 8 mins x 4 sets
18 cal row
30 box jump over @60/50cm
42 incline push up on box
30 box jump over
18 cal row
Remaining time is rest!