40s on, 20s off, 4 Rounds
6 exercises, 24 mins

Inchworm
swimmers
Tricep dips
Overhead forearm clench
Wide pushups
Bear crawl

40s on, 10s off, 3 Round
6 exercises, 15 mins

High Knees
Mountain Climbers
Plank Crunches
Plank Hold
Jump Squats
Jumping Jacks

30s on, 10s off, 3 Rounds
7 exercises, 16 mins

Squat
Romanian Deadlift
Calf Raises
Wall sit
Glute Bridge hold
Skater Hops
Donkey Kicks (each side)

30s on, 20s off, 3 Rounds
7 exercises, 18 mins

Plank Rotations
Modified Pushups
Arm Circles (each side)
Superman
Tricep Dips
Wide Arm Modified Pushups
High Plank Walk

30s on, 10s off, 2 Round
7 exercises, 10 mins

Burpees
Squat Hold
High Knees
Plank Hold
Mountain Climbers
Up & Down Plank
Plank Crunches

7 burpees
4 cal assault airbike
3 dumbbell right arm push press
3 dumbbell left arm push press
you go, I go - swap end of each round

For time
30 burpees front barbell
30 push jerk 50 kg

10 round amrap 1' on 2' off
3 thrusters 60kg
45 m shuttle run
Max effort ctb

For time
100 burpees
100 push up
100 sit up
100 squat

Työntö Comleksi Max.

Rive + 2 x etukyykky + työntö

Työntöveto 5 x 2 x 110%

Työntö 2 x 2 x 80%

Etukyykky 4 x 4 x 65%, tanko liikkuu kokoajan, sarjojen perään 5 jännehyppyä.