WARM UP
10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
.
.
3-4sets:
4min bike
2min row
4min bike
2min ski
4min bike
2min run / or echo
.
target PK1-2
.
COOLDOWN
10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

AMRAP 40min

200m soutu
3 tempaus
5 ring row
8 maastaveto
200m soutu
10 viivajuoksu
12 abmat
15 askelkyykky

2 x 5 @ 70% 1RM
2 x 3 @ 80% 1RM
2 x 1 @ 90% 1RM

Alkulämppä: reaktioleikki

Mobility

Taito:
"Skin the cat" ja Köysikiipeily

WOD
Emom 12min

1) 1 köysi
2) 45s Kone
3) 8-15 Istumaannousua
4) Lepo

15 minutes at consistent effort:
4 HSPU
2-4-6-8... pull ups
8 dual DB deadlifts
2-4-6-8... box jump step downs
6 T2B

Build for challenging load:
min 0-6 3 hang squat snatches
min 7-12 2 low hang squat snatches
min 13-18 1 squat snatch

5 sets of

3 front squats
And
9 back squats

Double tabata

A) Bicycle hold + leg raise R
B) Bicycle hold +leg raise L

Rest 1min

A) Dead bug
B) Plank

EMOM15

1) Pull-ups
2) HSPU
3) Ring dip

Back squat 8 x 3

Lisäksi
Ylätalja ja yhden käden kulmasoutu käsipainolla 3 settiä vuorotellen

Ylätalja 8reps 35,40,45
Kulmas 10reps 8,15,15