OFF-SITE WORKOUT

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Metcon (quality)

3-5 rounds for quality of:

2:00 min of pistol squats
:20s rest
1:00 min plank hold
:20s rest
2:00 min of turkish get ups
:20s rest
1:00 min plank hold
:20s rest

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WARM-UP:

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2-3 rounds: 1min narrow stance squats, 1min TGU, 1min plank to side plank, 1min leg lift pistol squat

Shoulder press 6x3x65%

Front squat 6x3x65%

5 rounds for time
5 Push-ups
7 Burpees
9 Air squats
200 m run

With weightvest 10/6 kg

Hitaita kyykkyjä, n. 4sec alas ja hitaasti ylös loppua kohden kiihdytys

AMRAP12
20 Single arm Power snatches
20 Single arm Over head squats
400 m run

On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

3 round:
6 ohs
3 ring dips
3 round:
6 DL
6 Shoulder press+push press (3+3)
3xmax rep MU

3 RFQ
15 Pallof presses each side
15 DB Bench press 25kg
max pushups

EMOM x 5

30 DU
5-10m HSW