Takakyykky
2 kierrosta: (6 kyykkysarjaa)
1. 4 takakyykkyä @70%
2. 3 takakyykkyä @80%
3. 2 takakyykkyä @90%
*Sarjat kolmen minuutin välein, ensimmäisen kakkosen jälkeen kevennetään painoa ja tehdään kierros uudestaan alkaen nelosesta.
*Prosentit suuntaa antavia, lasketaan ykkösmaksimista. Toistot tulee olla kuitenkin hyvin liikkuvia.

For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

7 Toes-To-Bar
7 Pushups

Move to correct position the items left in incorrect position by others.

Result is number of items moved.

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 russian twist
10-20 cross V-ups /side
30-60s side blank hold /side

EMOM 20
1. Row 18/14kcal
2. Db Snatch 18 / slamball 14
3. 15 BJO
4. rest

Deadlift

1x3 @80-85%
+
8x3 @70% (E90SEC)

*lainattu training planista

Strict Press

A) Build to Heavy 5RM

B) 2x6 @90% from 5RM

C) 1x Max Reps @85% from 5RM

Metcon

4 Rounds For Time:

• 80 DU
• 20 T2B
• 15 Hspu
• 5 Clean (power or squat) @70kg

WU
Flow 5 hartiat & rinta
Flow 7, 27 squats

Dry run
6-4-2
Thruster
Devils Press

KB Curls: 3 x 8-10. Rest 60s.
+
Resisted Nasal Breathing: 15 breaths.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch

Fast mountain climbers
20sec work
10sec rest