Tiukka rengas MU 3x1

Warm-up:

*General, row+bike
*Perfect stretches
*Banded walk (glute ham)

A)
10 x 15m Sled push (weight by your own choise)

B)
4 x 10 Alternating frwd lunge w barbell (60kg)

C)
4 x 10 Cyclist squat (barbell 60kg)

D)
4 x 12 Calf raise (barbell 40kg)

E)
Core workout

4 Burpee pull up
6 SB Box step up
8 TTB

IN TEAMS OF 2-4...
AMRAP x 8 MINUTES
30m Sled Push @Light to moderate

*One person works, switch every 30m

Me tehää nyt semmonen

800m juoksu
50 kyykkyä
40 snatch db
30 power clean + push press

800 m juoksu
40 kyykky
30 snatch db
20 power clean+ push press

800m juoksu
30 kyykky
20 snatch db
10 powerclean+ push press

For time:
14K Bike

For time:
7K Run

8 Rounds For Time:
4 Strict Pull-ups
8 Dumbbell Snatches (Right)
8 Overhead Lunges (Right)
8 Dumbbell Snatches (Left)
8 Overhead Lunges (Left)

KILOS: 22.5/15

Chest Supported Dumbbell Row 4 x 5, Go Every 2:30

Scull Crushers w/ DB´S 4 x 8, Rest 2:30

Strict CTB 3 x Max Reps, Rest 2:30

Shoulder Press 6,5,4,3 Go Every 2:30

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart