Lepää sarjojen välissä n. 1-2min tai sen aikaa, kun kaveri tekee.

Back: 3 rounds of:
10 Arch rocks
15 DB deadlifts
20 Gorilla rows
25 KB swings
Rest

Basic Condition

Row 40 min
Bike 40 min

*every 10 min. 3 - 5 RMU

Basic Condition

Bike 25 min

AMRAP 14

5-10-15-20-25...m Handstand Walk
16 Toes to Bar
30 DB Snatch 22,5/15kg
30/21 Cal Echo Bike

EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Inchworms
3-5 Back support slide throughs
3-5 Pike compression slides
+
Build up and practise each lunge variation
* Short sets of HSPUs (variations) between sets
+
@ increasing pace
250m Row
8 Handstand push-ups
7.62m Walking lunge @ workout weight
– Rest 0:30 –
250m Row
5 Deficit handstand push-ups
6m FR Walking lunge @ workout weight
– Rest 0:30 –
250m Row
3 Wall-facing Handstand push-ups
4.5m OH Walking lunge @ workout weight

Back Squat

6 x 5 @ 80%

Weighted Chin-Ups

4 x 3

Shoulder Press

4 x 3 @ Heavy

1.) Tall jerk a.1)2×5 a.2)5×3
2.) Split jerk 6×3
3.) Power clean 5×3
4.) Push press 5×5
5.) Weighted push up 3×10