for 90min
bike erg, row, bike erg 10 min each
- Nasal breathing
- HR @ 70-80%

4 Supersets of:
12 SA DB Bent Over Row
12 Single DB Standing Skull Crushers
Score: Single Arm DB Bent Over Row
- Rest 2-3min btw sets

4 Supersets of:
12 DB Lat Pull Overs
12 Alt. DB Hammer Curls
- Rest 2-3min btw sets
Score: DB Pull Overs

4 superset of:
12 Cable Lat Pull Downs (narrow grip)
12 Seated Barbell Presses
Score: Seated Presses
- Rest 2-3min

5 rounds for quality:
1min Sorenson Hold
1min Wall Sit
- Rest 2min btw rounds

6 Rounds for time:
18/15cal AB
15m+15m Single DB Walking Lunges 20/15kg
- You can carry the DB as you choose

Shoulder press 7x3 every 2"

A,
Press 1-1-1-1-1, using heaviest weight per set
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 3-3-3-3-3, using heaviest weight per set

B,
For time:
500 Echo Bike Calories

Goal: sub 35 mins

C,
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
10 Prone Snow Angels
12 Straight Arm Lat Pull Downs

Deadlift

3-3-3-2-2-1-1

Go Every 2:30

LÄMMITTELY
n. 60-90s. / liike
1. Nelinkontin lonkan pyöritykset
2. Yläselkä pallon päällä - levypainon vienti taakse
3. Vatsamakuulla lonkan sisäkierto
4. Lapsen lepoasennossa käden nosto
5. Lankussa jalalla esteen ylitys
6. Seinällä vaaka - käsi tuettu blokille

VOIMA
3 x 6 askelkyykky kävely
3 x 8 kulmasoutu

TEKNIIKKA
Käsilläseisonta