tempaus + balance RM
1+1@95%
1+1@90%

Rive + raakatyöntö + työntö RM
1+1+1@95%
1+1+1@90%

Etukyykky 2RM
2@95%
2@90%

Suorinjaloin mave

3x4

Focus on improving the mobility of the ankle today.

Warm up use agility ladders, 5 - 10 minutes, use your imagination.

Back squat up to 1-5 RM.

Dette "workout" er bare for quality

500m Row
50 DU
10 Strickt Press 20 kg
25 squats 20 kg
5 Strickt press 50 kg
15 squats 50 kg
2 Strickt press 60 kg
8 squats 60 kg

Der efter 4 runder af:
10 step-ups på en lav box med 25 kg på nakken

Der efter 3 runder af:
10 Ghd
10 burbees

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds

For time:

50-40-30-20-10

Double Unders and Sit ups

(2x if no double unders)

Additional workout: Shoulder presses 3-3-1-1-1 looking for max weight

Choose ONE of the following sports:
Swim 1200m TT
Bike 30k TT
Run 8,5Min TT
Row 8k TT

15-12-9
Back Squat (BW)
Handstand Push Ups

Aikaa vastaan

21-15-9

• käsipainotempaus kyykkyyn
• varpaat tankoon

Joka kierroksen jälkeen 50 DU

WARM UP
500m Row

3 rounds
10 step on box
5 burpees
10 KB
10 sit ups
30s hollow rock

WOD
10, 9, 8, 7... 1
Thrusters 30kg
Box Jumps
KB Swings 16kg
Overhead Walk Lunges 10kg

my time: 19:11