4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
15 USA Kettlebell Swings@32/24kg
15 Burpees

Goal: sub 10 mins

C,
Pigeon Stretch, 90 secs/side
3x6 Eccentric Dumbbell Flies- 6 secs lowering
Banded Lat Stretch, 90 secs/side
3x6 Eccentric Cossack Squats- 6 secs lowering

Test
Max box jump height with esiponnistus
Max broad jump
100m sprint with curve .mat
100m sprit on track

Voima
E3MOM, 4 rounds
ring row x 6-8
-riittävän haastava
versio

WOD
AMRAP 12:
5 worm push-ups
10 alternating lunges
15 ring row

10 min amrap

2/4/6/8/10…….

• alt hang clean and jerks 17.5 DB
• Pushups
• Pullups/Ring rows

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 rounds, 1 min per / max reps

Wall ball 9/6
Sumo high pull 35/25
Box jump 60/50
Push press 35/25
Row (cal)
1 min rest

2 min soutu
1 min boxiaskellus
2 min bike
1 min kk-heil.
2 min soutu
1 min naruhyppy
2 min bike
1 min HBR

Week 2.
5x15