Alkulämmittely
10-15 min

Kuminauhalla:
taaksetyöntö
päänylivienti
vipunostot sivulle -eteen
pystypunnerrus
ulkokiertäjät
eteentaivutus + soutu
kyykky + loitonnus
lattialla takareiden pumppaus
lattialla lonkkien avaus

Circuit
4 kierrosta 60 s / 30s

1. rengassoutu
2. sivukävely kumpparilla
3. kyykky + pallon heitto seinään
4. selän nosto pallon päällä
5. penkkipunneruus KP
6. kierto tangolla

A: Archer push ups 3x9
B: SA Kb press 3x8
C: Push ups 3x15
D: Kb skull cruschers 3x15

A: SA Kb rows 3x15/arm
B: SA Bent over flys 2x15/arm
C: Pommel raise 2x15/arm
D: SA Preacher curls 2x20/arm

Back: EMOM for 4 rounds
1) Reverse hypers
2) Alternating DB snatches
3) Ring row hold
4) Rest

Warm Up

2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
:20 Side Plank Hold's R/L
6+6 half kneeling press
6+6 single arm front rack squat

Strenght

Push Press 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Front Squat 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Accessory Work/Metcon
3-4 sets
1 min single unders / max double unders
12-16 weighted box step ups to 50cm (dumbbells on farmers hold) each side
8-12 hardened ring row
alt time with partner full round

Takakyykky

Maastaveto 3x5 re grip 75%
Pyöräilijän kyykky 3x7 3sec alas ja 3sec ylös
Rengasleuat 4x6-10
Alataljaveto 3x10 pause
Rengadippi pidot 3 x Max / asento
I-Y-T 2 x 10/asento

30 MIN AMRAP

• 2 min erg
• 10 Sumo DL 2x24kg KB
• 10 Burpees

A) In 12-13 mins

Build up to a mod/heavy turkish get up

In the remaining time work on technique with a lighter weight

B)
4 rounds of (16 mins total)
40” on / 20” off
single arm front rack lunge R
american swing
single arm front rack lunge L
V up

C) Extra
kettlebell teapot
3x10-12/side

3x1@100+% pal 3-4min