LÄMMITTELY
Levypainon kanssa
2 kierrosta - 45-60s./liike
1. Tempaus
2. Vaaka + polvennosto vuorojaloin
3. Askel sivulle vuorojaloin
4. Kyykky + pyöräytys pään ympäri
5. Dead bug

VOIMA
4 x 8 maastaveto
lepo 60-90s./puoli

AMRAP 12min
12 x etuheilautus
12 x lastausliike
12 x askelkyykky taakse / askelkyykkykävely
12 x vauhtipunnerrus

Lepo 60-90s. sarjojen välissä.
Tee nousevilla painoilla.

After workout wb practice

For time:

50 Box Jumps 60/50
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press 20/15kg
50 Superman lifts
50 Wall Ball 20/14lbs
50 Burpees
50 Double Unders

Row max meters in 20 min

AF WEEK 1, Day 3

CONDITIONING:
EMOM x42 (6 rounds)

1) 8-12cal Row
2) 1-2 Rope Climb
3) 8-12cal Ski
4) 5-15m Handstand Walk
5) 8-12cal Bike
6) 8-12 Pistol Squat
7) rest

Overall RPE 3, this should be in your comfort zone. Machines
super easy, work on your gymnastics

31' AMRAP w. partner

Buy in 2025m row
Then
20 alt. DB snatch @22.5/15kg
25 burpee over partner (partner is planking)
12 pull up
31 cal row

E2MOM 5

Pull-ups/Weighted pull-ups

AF WEEK 1, Bonus workout, Engine

CONDITIONING
For time:

50-40-30-20-10cal Ski
10-20-30-40-50cal Bike

First 50cal ski + 10cal bike, then 40cal ski + 20cal bike…
Overall RPE 3-4, go by feel

Every 2 mins x 15 sets
Rotate between:

A:
2 wall walk + 15 wall ball @9/6kg

B:
5 burpee Pull up + 15 KB USA swing@24/16kg

C:
7/7 KB snatch @24/16kg + 35 Double under
Remaining time is rest in each set!

Scale reps if needed!