Kyykky 3x3x70%, 1x75%, 1x80%

Stoppi-kyykky 2x6x40%
-3s stopit

Jalanloitonnus kumpparilla 3x20 / jalka

Painijan kyljet 3x15/15

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
8-12/side Copenhagen plank lift-offs*

30 min

• 1,2,3,4,5...

Pushups
Back ext.
Squats
Situps complex
Alt. Lunges (double)
Burpees

Situps complex: 1 regular situp, 1 Situp to left leg, 1 setup to right leg

:45 sec. On/ :15 sec. Off x3 rds:

1: machine 1.
2: 5 american kb swing + max deadbug
3: sit up
4: 5 push up to renegade row + max r.twist
5: 5 d-db box step up + max squat
6: 10 mountain climber + max plank hold
7: 5 plate gtoh + burpee to plate
8: machine 2.
9: rest🫶

5 sets
Clean dl
Clean pull
Hang pwr clean
Low hang pwr clean

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

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

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...