6 Sets :

Set 1 : 6 Back Squats @ 67%
Set 2 : 4 Back Squats @ 76%
Set 3 : 2 Back Squats @ 85%
Set 4 : 6 Back Squats @ 70%
Set 5 : 4 Back Squats @ 79%
Set 6 : 2 Back Squats @ 88%

Rest 2:00

A1: Excentrisk Hspu + kick up 4x4
A2: pronated grip ring pull ups 4x6
B: Archer push ups 3x6

Partner workout

2 sets
AMRAP 13 mins
150 double unders (225 single unders)
75 wall balls@9/6 kg
50 KB american swing@24/16 kg
max burpee box jump overs@60/50 cm in remaining time
*9/6 calories bike/row/ski to switch in

-rest 4 mins between sets-

*partner must do the calories on the machine to switch

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

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

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

15 MIN

• 30 sek Erg
• 10 situps (abmat)
• 2 Strict hspu

Snatch Balance 2x3 + 2x2 + 2x1

Teams of two

6 x 4 min, rest 1 min (split reps anyhow)
A.
10 Sandbag/ D-ball over shoulder
20m Sled push

B.
15 cal echo bike
25 KBS

C.
20m Walking lunges (with 2 KB)
20 Target burpee

D.
5 pull up/ring row
10 push up
15 air squat

E.
15 Box step over (with 2 DB)
15 DB snatch

F.
20 cal row
20 Wall ball

A: Archer push ups 3set
B1: SA Kb press 3x7
B2: SA Kb row 3x15
C1: Kb push ups 2set
C2: DB pomell raise 2set
D: Kb skull cruschers 1xMax
E: SA DB preacher curls 1xMax

AMRAP 15
15 Push Ups
5 Hang Squat Snatch 60/43
400m Run

E2MOM12
-5 back squats
*build to heavy