4rds
8-16x KB/DB push press/side
rest 30s
8-16x KB/DB sumo deadlift high pull
rest 60s between sets

tabata
plank
superman

AMRAP 14, With Partner

12/10 Cal Bike Erg
5 Deadlift @70% OTD
6 Bar Over Burpees

YGIG

For Time:
3x
400m run
20 bar overburpee (face to bar)
20 Air Squat
10 Push-Up

Time: 15:50min

Viikko 5

7x3 V2

5 Rounds For Time:

15 Overhead Squats (95/65)
12 Chest to Bar Pull-Ups
9 Burpee Box Jumps (24″/20″)

Kilos – (43/29)

Skaalattu:
- 60min Kevyt
- Kevyttä, tauotonta liikkumista
- Kontrolliksi: 55-70% syke maksimista tai PPPP

Kuntoilija:
- 70min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 15min välein 10sek mittainen spurtti
- Syke 55-70% maksimista. PPPP.

Pro:
- 80min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-65% maksimista. PPPP.

Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds for time
21 wallball 6/9
15 duoble dumbell hang clean (15/22,5kg)
9 box jump over (50/60cm)
Time cap 8min

Partner chipper (shared reps)
For time
200 double under
80 cal row
60 toes to bar
40 one arm devil's press 22,5/15
60 pull-up
80 cal row
200 double under

Warmup:
2 rounds
Shuttlerun 4x20m
Burpee 5
Air squats 10
Push ups 5
Sit ups 10

1,6km run
3 rounds
Burpee 5
Air squats 10
Push ups 15
Sit ups 20

800m run
2 rounds
Burpee 5
Air squats 10
Push ups 15
Sit ups 20

400m run
Burpee 5
Air squats 10
Push ups 15
Sit ups 20