EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

A: SA Kb press 5x3/arm, sista setet amrap
B1: SA KB rows 3x15/arm, sista setet amrap
B2: push ups 3x20
C1: SA Reverse db flys 2x10/arm
C2: Banded oh triceps extensions 2x15

Back squat 6x1

OHS 6x1

Front squat 1x3

4rds
10+10 reverse lunge (goblet)
rest 30s
5-15x squat jump
rest 30s

3rds
5-12x V-up
5-12x tuck crunch
5-12x sit up
rest 60s between sets

For time:
1600m run
40 pull-up
80 sit-up
40 pull-up
1600m run

Vinopenkki käsipainoilla 5x20-30

Kyykky 3x10x50%

Takaolkapää-soutu 3x30

Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi

SitUps 50 toistoa AFAP

E2M for 20min(5 rounds)
1: 5 Kb windmill/each arm
2: 16-20 alternating goblet lateral split squat
+
21-15-9
Row for cal
TTB

A,
Front Squat 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Single Leg Front Rack Box Step-up 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
Complete as many rounds as possible in 15 mins of:
3 Dumbbell Burpees 2x22,5/15kg
3 Dumbbell Hang Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Press
3 Dumbbell Thrusters
20 Box Jumps @60/50cm

Goal: 6+ Rounds

D,
For quality:
Couch Stretch, L 2 mins/R 2 mins
3x 6 L/6 R Eccentric Pigeon Squats
3x Bar Hang, 30 secs
PVC Shoulder Stretch, 2 mins

Eccentric Pigeon Squats- 6 sec lowering
Bar Hang, 20-30 secs
PVC Shoulder Stretch- accumulate the total time