3 people
500 DL
Plank, raises, russian twist.
200m run is the pacing

30 min do as many as possible.

CNJ 6x1
Strict press 5x5
Back squat 5x2

8 rounds of 20sec ON/10sec OFF

Accumulate:
100 Banded Pushdowns
100 Banded Pull-aparts
100 Banded Leg Curls

0-15 mins T2B drills

18-26 mins 8 min Emom
10 press ups then ME T2B
Every round

28-34 mins 6 min Amrap
30 DUs
20 wall ball
10 burpees

36-40 mins tabata core or mobility

4 x 8

1. 10 D-ball 50kg
2. 12 Ab-wheel rollouts
3. 14 GHD

1. Conditioning AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) then Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

28.9.2017
Lepo. Pitkää pk- kuntoilua 1,5-2h

5 kierrosta aikaa vastaan:

• 50-40-30-20-10cal BikeErg
• 20 askelkyykky
• 15 swingi (ven.)(N 24kg / M 32kg)
• 20 askelkyykky