EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

4 rounds for quality

10 hs weight shift
6 m seal walk
3 wall walks

"Cindy"

Amrap 20

5 Pull ups
10 Push ups
15 Air Squats

5 rounds:
5 burpee
10 box jump
15 push up
20 squat
25 walking lunge (each leg)

Back squat 50% of max

10, 9, 8,..., 2, 1.

After every set 10 burpees

• 3 Sets of:
One-Arm KB Half Kneeling Press 10 reps/side unbroken
1:00 rest
Double KB Overhead Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Two-Arm KB Russian Swing 30 reps unbroken
1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

20min amrap
20cal row
20 DB c&j 20kg alternating

Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1

• penkkipunnerrus unbroken @ahap
• selänojennus selkäpenkissä
• GHD-istumaannousu
• SkiErg (cal.)

Total workouts of the week 14 hours, x 8
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 3 - 140 min
BB x 2
Squat - 2565 kg

Gymnastics
MU - 40
BMU -
BFLY - 40
BCTB - 70
HSW - 65

Recovery
Sleep 4/7
Avg. 22:35
Avg. 8 h 00 min
EA 40 kcal/FFM

Bench press 3+3