10,8,6,4,2

10 -8-6-4-2

For total Calories

5 Minutes on, 1 minute Rest
3 Minutes on, 3 minute Rest
1 Minute on, 5 minutes Rest
3 Minutes on, 3 minutes Rest
5 Minutes on

LÄMMITTELYT
1min/liike
1. Cat - Cow
2. Konttausasennossa rangan pyöritykset 30s./puoli
3. AKK - kobra
4. Lankusta sivulankkuun
5. Levypainon kierto pään ympäri leveässä haara-asennossa
6. Rangan rullaus + kierrot alhaalla
7. Vaaka kierrot blokin kanssa

CORE
Circuit
3 kierrosta, 30s./puoli
1. Kylkilankku ja jalan nosto
2. Tuulimylly
3. Toinen jalka koukussa, toinen ojennettuna - ylävartalon kierto
4. Lonkankoukistaja pito
5. 1 käden farmarikävely

OHS 1x90% + 5x5x75%

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 goblet squats

Strenght
Sumo Deadllifts 4x8 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Box Jump x 8-12 reps
even : Single arm DB Clean&Jerks x 8-12 reps (floor)
rest 2 min
Emom 8
odd: Air squat jumps x 12-16 reps (small jump)
even : DB Snatch x 8-12 reps

2 x 10min amrap

A)
40m sled push
80m farmers walk

Rest 3 min

B)
250m row
8 burpee over rower

R5JC

A,
1x [ 1 Hang Snatch + 1 Snatch + 2 Overhead Squats ], pick load

Every 3 mins for 15 mins.

Goal of using 80% or higher of your squat snatch for each set.

B,
2 rounds for time of:
100 Double Unders
50 Alternating Dumbbell Box Step-ups, 22,5/15kg, 30cm
35 Air Squats
20 Dumbbell Burpees, 22,5/15kg
3 L/3 R Turkish Get-ups, 24/16kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Single Leg Glute Bridge, L 20 secs/R 20 secs
20 L/20 R Lateral Leg Raises
10 L/10 R Band Knee Abductions

Rest as needed between rounds.

👓🕶🥽🥼🦺👔👕👖

Every 4:30 x 6
200m Skillmill Run
250/200m Row
250/200m Ski
15/12cal Assault Bike
- choose only 3 machines per round