Rower Seesaw Plank: 3 x 4-6 3s in 3 out. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Takakyykky

A)

Tee nousevin painoin päivän raskas sarja
4 x takakyykky

Tulos: paino

B)

Laske tästä painosta 70% ja yksi maksimitoistosarja

Tulos: toistomäärä

For time:
25m Front rack dumbbell walking lunges (2 x 15/22,5 kg)
50 Alternating DB power snatch (1 x 15/22,5 kg)
25m Front rack DB walking lunges (2 db)
50 Toes to bar

Timecap 9min

6 Rounds
AMRAP’6
20 cal echo
20 wall ball 9/6kg
20 t2b

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Close Grip Bench Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Curl Grip Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

F,
For time:
Run, 800 m
40 Goblet Squats, 32/24kg
Farmer Carry, 24/16kg, 400 m
40 Goblet Squats, 32/24kg
Run, 800 m

Wear a 9/6kg lb weight vest if you want an extra challenge!

Goal: Sub 20 min

G,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load

Rest as needed between rounds.

As many Fish as Possible.

5 rounds for time of

• 20 GHD sit-ups
• 400-m run

10 x Rengasleuka
10 x työntö tangolla

Amrap 12 min

1 Rope climp
2 Kelkan veto (25kg)
3 HSPU
4 C2B
5 DL (70% 1 RM)