Alkulämmittely ja mobility

Taito:
TYÖNTÖ saksiin

Otm 12
1) 20-30s leukapito tai roikunta
2) 20-30s käsillä seisonta
3) 20-30s viivajuoksu

Loppuvenyttelyt

record your heaviest 2 and heaviest 1RM also!

Watch how great coaches explain
https://www.youtube.com/watch?time_continue=50&v=F5kB94frA5U

EMOM20
Odd: 10 back squats 100/70kg
Even: 15 KBS (US) 32/24kg

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
20 Banded Knee Raises (Figure 4 Pose)
Rest as needed

D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent Over Double Arm Kettlebell Rows

Skills:

Kippi, Kippileuka, Kippi toes to bar, Kippi bar MU, köysikiipeily!

Today's task is to do 5 rounds of:

• max hollow hold
• rest 1 minute between sets
• your result is the combined time in hollow hold position

12min sis. juoksut radalla

käpsehtii ja huoltaa tän viikon. Lauantaina pidetään palaveria 8:30

4 kierrosta

12 maastavetoa (30 - 40 kg)
12 wallball