21-15-9
Deadlift 80/60kg
Kettlebell Shoulder Press 16/12kg
For Time
10min Time Gap

3-4 rounds for quality
6-8 + 6-8 kb front rack step up (knee height)
5-8 wide grip pull up
15-20 hollow rock

FOR QUALITY

Tempo Bulgarian Split Squat

4 sets
8 / leg
(Tempo: 3s down - 1s pause at bottom - X fast up - 0s begin next rep)

Rest 90s between sets

*use your bed /couch /chair to elevate rear foot, use some kind of weight to add more intensity

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"Seven is heaven"
7 rounds for time
7 reps of each movement

Air Squats or Goblet Squats
Plank Jacks

Burpee
1 x DB Alternating devils press

In 3 Minutes Window x 4 Set :

15 Calories Bike / 15 Calories Row. Alternating
20 Kettlebell Swing 24/16kg
10 Knees To Elbows

20min

6-10 varpaat tankoon selinmakuulla
12 askellus boksin yli käsipainon kanssa
15cal laite

Rauhallinen ylläpidettävä vauhti. Keskity rauhalliseen jarruttavaan vaiheeseen varpaat tankoossa.

Basic Endurance 50 minutes

3:00 Jump Rope
5 - 8 Reps Kipping Movement
20 L-Sit Ups w/ Plate
50 Calories Any Ergo
5 + 5 Dumbbell OHS
1:00 Plank Hold

5 x ( Power clean + jerk)

5 x 2min töitä, 1 min lepo

6-10 varpaat tankoon
6-10 etunojapunnerrus
max cal laite

Tee kehonpainoliikkeet nopeasti ja terävästi läpi ja siirry ripeästi laitteelle

Ohs 4x8

50 Minutes Of :

22-24-26-28-30-32...
Row Calories
Toes to Post
Bike Calories
Medball DeadBugs
Echo Bike Calories
Hollow Hold ( seconds )