EILINEN

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

2 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

Feel The muscle growth

-9/12cal ski
-9/12cal AB
-10 GHD sit-ups
-rest

-HS/ HSPU/ kipping(pull-ups, t2b), rope climb, DU)

-AHAP
-2min rest between sets

3 Rounds, each for time:

750/600m Ski
30 m regional lunges
10 devil's press

-rest 3min between rounds-

R5JC

Treeni 2
Warm Up
3 min cardio
2 min jump rope
1 min burpees
15 ring row
15 walking lunges
15 kb swings

then start training for renegade man makers

Strenght
5 sets : Renegade Man Maker x 5 reps
rest 1.5-2 min bwn sets
Push Up + DB row for both hands + power clean + push press

Partner Metcon
20 min AMRAP
30/24 Calories Machine
12-16 single arm devils press
24-32 front rack lunge walking steps (can use 1-2 db on shoulder)
24-32 Kipping pull ups / Hardened Ring Row
24-32 front rack lunge walking steps
75 double unders / 150 single unders
split reps anyhow
you go i go.

EMOM 10

A ) 30 Double Unders
B ) 10m HS Walk

Front squat 1-1-1-1-1-1-1-1-1-1 reps