AMRAP 20' OF:
10 HSPU
10 KB OVERHEAD SQUAT DX 24/16- 16/12
10 HSPU
10 KB OVERHEAD SQUAT SX
REST 1' B/S

In 20 min work up to 1 RTM of

Over head squat
mark 3 of your heaviest lifts

3 rounds for time:
25/20cal Ski
10 Pull-ups
20/16cal AB
10 Burpees To Target (15cm)

A: Bench press 5x3
B: Reverse grip lat pull downs 1xMax

LÄMMITTELY
Aktivoinnit
2 x 45s./20s.
1. Seisten lapapunnerrus vk
2. ”ylätalja” vk istuen
3. AKK - vuorikiipeilijä
4. Pikkukarhu - rapunosto

Liikkuvuus
1 x 60s./liike
1. Lankku + lisko
2. Lonkka/lantio 3 eri suuntaa
3. Tuulimylly
4. Rullan kanssa rangan ojennus

VOIMA
Liikeparina
3 x 6/jalka askelkyykky paikallaan
3 x 10 dead bug + pull over

AMRAP 12min
5 cal laite
10 x etuheilautus kk
10 x pallon kanssa perhosvatsat
10 x goblet squat

50-40-30-20-10 KBS
After each set: 400m Run

2min. easy Run
6-8 Burpee
1min. Moderate Run
4-6 Burpee
30s. Hard Run
2-4 Burpee

• Mobility...

3*20 on / 10off

1) triceps with band
2) bicep curl
3) fly

BACK SQUAT

2x3 @60%
1x3 @70%
4x2 @80%

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes