liikeparina landmine punnerrus

4 sets:
3 x (1 Power Snatch + 1 Hang Squat Snatch) @60%
- Rest as needed btw sets

banded external shoulder rotations 3x10/10

slow eccentric pull up w. external weight 8x1, 5-7sec down, 1' rest

Tabata 20s on /10s off

A) Bicycle L
B) Bicycle R

Partner Workout

Every 2 mins (You GO, I GO) x 16 set (4 rounds,32mins)

1st set : for max rounds/reps
8 calorie SkiErg - P1
8 Burpees - P2
(Change when both are ready!)

2nd set : for max rounds/reps
10 m sandbag walking lunges - P1
Max meter farmer carry 2x24/16kg - P2
(Change When lunges are done!)

3rd set : for max rounds
15 m sled Pull - P1 @40/30kg
15 m sled push - P2 @40/30kg
(Alternate positions in the following rounds! )

4th set : for max reps/rounds
20 Wall Ball Shots @9/6kg - P1
200 meter Row - P2
(Change When both are done! )

30 min

• 2 min erg
• 1,2,3,4,5… rounds of complex

COMPLEX: w. 2x17.5 kg db

• 3 RDL
• 2 hang cleans
• 1 s2o

4 rounds of:
10 Ab-wheels
10+10 Side plank dips (kylkilankussa lantion nostot)
5 Hollow rocks
5+5 Hollow leg circles (kuppiasennossa jaloilla ympyröitä viisi kumpaankin suuntaan)
Rest

every 2:00
4x6

Every 3 minutes for 7 sets, complete

• 10/15-calorie Echo bike
• 10 knees-to-elbows
• 100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note Each round is for time.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your fastest and slowest intervals.

2 Rounds @ HR Zone 2

15 Minutes Ski
15 Minutes Row
15 Minutes Bike