EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
ja/tai

CORETREENI 2-3 kierrosta,
kesto 20-30min,
työ 30s + lepo 30s,
sarjojen välissä lepo 60s
Tee alkuun valinnaiset lämmöt

CORE: väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN
2. CRUNCH
3. THURSTER
4. one leg BENT OVER reverse grip
5. SIDE PLANK
6. one leg BENT OVER reverse grip
7. SIDE PLANK
8. JUMPING JACK

4x5 of barbell bent over row (choose grip)

Reach 350/300 cal in row with a partner

Every 3 mins :
Partner A - Completes one round of “Cindy”
5 Pull up
10 push up
15 air squat

Partner B - Completes one round of Dumbell “DT”@2x22,5/15kg
12 Deadlift
9 Hang power clean
6 Push jerk

Start the Workout with Cindy and DT, then rowing!

Timecap : 40 mins

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%

1100m freestyle

80 prosenttia maksimista.

A: 8min emom 3x Banded squat jumps
B: Bench press 5x3@ ca 80%
C1: Assisted strict pull ups 3set
C2: SA Db press 3set
D1: Db powell raise 2set
D2: Cable triceps push downs 2set
E: DB biceps curls 1x Drop set

one each leg. try to start on your weaker leg. remember to keep a good distance in your lunge.

AMRAP 10

Row 15/12 Calories
20 Kettlebell Swing 24/16kg

Deadlift 1 RM, then 2 sets @ 50% (choose reps)