2xRinnalleveto+raakatyöntö

50-80% 6-8 sarjaa

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 decline push ups
8 bent over row
10 v-ups

Metcon/Metcon-comp(15)
5 giant sets not for time
8 bench press or strict
8 rev fly
8 curls
8 tri kickback
8 good mornings

Finisher
100 temper tantrums
stretch and roll any hotspots

3 power cleans
6 pushups
9 squats

Amrap 3 min x 5 round. 1 min rest between rounds
5+1
4+2
4+2
4
4+1

21-15-9

21 burpees
15 wallball shots 20/14 lb
9 d ball cleans 150/100 lb

Go hard from the start, keep transitions quick to minimize rest

Air Squats
17,15,14,14,12,14,12,17

Push-ups
21,17,6,8,9,11,9,9

Sit-ups
10,10,10,10,10,10,10,10,

8 rounds, 20 seconds on, 10 seconds rest

Practice 20 minutes

Front squat 5*3 go by the feel

Amrap push ups: 30
5 natural leg extensions
Amrap archer push ups: 16
5 natural leg extensions
Amrap blocked push ups: 13
5 natural leg extensions
+
2 rounds:
12 face pulls
30 sec diagonal stretch/each side
+
30 sec side plank/each side
10 Evil wheels

400m Run
100 Pull Ups
200 Push Ups
300 Squats
400m Run

odd: 2 deadlift @ 153,5kg (80%)
even: 2 bench press @ 85kg (80%)