Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
Every minute complete the following for 15:00 minutes. Complete the exercises one time through each minute. You should have some rest time each minute. If not adjust reps down.

4 burpees
6 single are db swing to overhead
8 sit ups

just work or score equals total reps

Finisher
60 flutters-2ct
1:00 butterfly stretch

3 x max reps ring push up

3 rounds
10/8 cal bike or row
10 RKBS light weight
5 push ups

WOD
50 cal bike/60 cal row
5 rounds
10 RKBS 70/53
10 push ups

40 cal bike/ 50 cal row
4 rounds
10 RKBS
10 Push ups

30 cal bike/ 40 cal row
3 rounds
10 RKBS
10 push ups

20 cal bike/ 30 cal row
2 rounds
10 RKBS
10 push ups

10 cal bike/ 20 cal row
10 RKBS
10 push ups

*30:00 time cap

VK Engine

2 Rounds For Time (65-70% Effort)

• 4000m C2 bike
  
• 2000m Row
• 1500m Run

EMOM12
1 Power clean + 1 Hang power clean + 1 Hang squat clean
- Start with empty barbell and build to heavy.

A. Takakyykky 5x3x75%

B. Tukiliikkeet
3x16 boksiaskellus (kahvakuula lisäpainona)
3x supersarjat: 20 kyykkyhyppy+ 20 askelkyykkyhyppy
/ 90s lepo

• 1-…-1 of:
BB Bench Press
1RM

3 rounds:

• max hollow hold (hold as long as you can)
• rest 1 minute

Jos omistaa voimistelurenkaat:

Ringrow cindy:

20 min AMRAP

7-10-15
*ringrow
*pushup
*airsquat

Alkulämmittely ja mobility

Maastavetoa

7min amrap
7 mavea
7 burpee tangon yli
7 kyykkyä

Loppuvenyttelyt