Weighted dip 6x5

Every 6 minutes x 6 sets:
15/12 cal bike or ski
8 power cleans 30/20 kg
150 m run or 250/200 m row
10 shoulder to overhead 30/20 kg
8 box jump overs 24/20”

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(16)
:15 on :15 off :15 on :15 off x4
curl to press
rope slams
reverse fly
push up w/knee tuck

Finisher
50 flutters
1:00 min chest opener

Omatoimi ekstra
Ergo working 5x2min on / 2 min off

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

21 15 9
Power clean 60kg
Hspu

For time:
50/35 Calorie Row
20 Muscle-Ups
50/35 Calorie Row
30 Strict Handstand Push-Ups
50/35 Calorie Row
30 strict Handstand Push-Ups

CFH Summer Gains

3 rounds of
10 heels to butt (ball/sliders)
10 hip extensions with 1 sec pause on top

3 rounds of
10 weighted good mornings
10 hip thrusts

Core
Tabata
- Hollow Swim
- Single leg lifts

• Accumulate max L-sit in 3 minutes

2 rounds:
20kettlebell Sumo deadlift high pull
20 douple unders
20 one arm over head lunges
20 du's
20 one arm snatches
20 du's
20 one arm clean and presses
20 du's
20 over shoulder medicine balls
20 du's

Then

50m Walking lunges
10 burpees + 10 sit ups
50m Walking lunges
10 push ups + 10 squats
50m burpee jumps
20 sit ups
50m bear crawl
20 pike push ups

24 minutes
Buy in:
1300m Run with ball (1 ball per team, one person rests, one person runs, 2 laps per person 1+1+1+1 laps)
Then
AMRAP
20 alternating Med-Ball Cleans
20 alternating Push-ups/box pushups
20 partner Wall-balls
20 partner Ball Sit-ups