20 kierrosta aikaa vastaan:

• 20cal BikeErg
• 5/5 bulgarian split squat @20kg kiekko

Eilinen/Lepo

Suljetut kisaryhmän treenit

3 Sets
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat* (barbell)

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

Rest 2 Minutes Between Sets.

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
:20 on :20 shuttle runs :20 rest
curl to press
plate hopovers
alt push up
tuck jumps

Finisher
50 leg raises
1:00 min bf stretch

2RFT
50 Wallballs 9/6kg
40/30 Cal Ski
30 Toes to Bar
20 DB Snatch 30/22,5 Alternating

3 Sets:
8+8 Suitcase Deadlifts
12 Double Kettlebell Front Rack Box Step-ups

skill + assault intervals

Emom 12 (6rds)
1) 5-15 ttb
2) headstand hold (if headstand is easy, try handstans/hs walk)

Assault bike intervals
4x5min/3min rest. (Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet lähellä anaerobista kynnystä. Tee harjoitus sykemittarin kanssa. Laskennallisesti pietä sykkeet alle 85%max.

For time:

1 000m row
50 rower facing burpees
1 000m row

4RFT
15 deadlifts @100/70kg
15 box jumps
50 DU