400m run/20 cal bike or 500m row

Then
High knees
walking lunges
Butt kicks
10 Push ups
Toy soldiers
Inch worm

Back rack reverse lunge
Every 1:30 x5
10 reps alternating legs (5 per side)
@ 40% of 1RM Backsquat

20 min AMRAP
10 back rack lunges 95/65
200m run or 12/10 cal bike
10 wallballs

Every 2:00 both partners do 10 push ups

*1 person works 1 person rests except for push ups.
* person working must complete all reps for the movement cannot break up wallballs or lunges.

• if 1partner is running/biking at the time of push ups both partners wait til both are back in gym to start push ups. Both partners must be done with push ups before you continue on with AMRAP.

20 min amrap with partner:

30 cal bike
20 t2b
20 front rack lunges
10 burpee bar over

EILINEN/LEPO/
60 min KÄVELY/PK-
LENKKI

OTM 12 min

Odd: 4-8 x hand release push ups
Even: 2-6 x strict pull ups/chin ups/negative

Tavoitteena laadullisesti tasokas harjoitus. Leukoihin voi ottaa vaihtoehtoisesti myös lisäpainot mukaan.

100cal row / 5 thrusters

First minute row
then 5 thrusters

Continue to row immediately and every starting minute 5 thrusters

Continue interval until you reach 100 cal

42.5 kg

Tc 7 min

A: Back squat 4x
B: RDL 3x8
C: Bench press 4x3
D: 3 rounds
Leg extensions x12
Strict pull ups xMax
Nordic hamstring curls x5
Dips xMax

– Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

2 Sets
2 x 20m Rope Pull @60kg
12 Incline Dumbbell Bench @25kg's