Mobility

3 rounds:
- Run 400m
- 1.5 pood kettleball swing, 21 reps
- 12 pullups

*.91 pood (10kg) kettleball swing
*2 rounds 400m run, 1 round 1 mile bike

”Tabata This”
-Tabata Row
Rest 1 minute
-Tabata Squat
Rest 1 minute
-Tabata Pull-up
Rest 1 minute
-Tabata Push-up
Rest 1 minute
-Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Keppijumppa 10 min
Putkirullailua / jumipalloa 10 min
Kevyttä venyttelyä 10 min

Soutu 500m (kovaa) / Vapaavalintainen vatsaliike x20 toistoa
Tee edellä mainittua 3-5 kierrosta ilman taukoja

Keppijumppa 10 min
Putkirullailua / jumipalloa 10 min
Kevyttä venyttelyä 10 min

20 kg * 10 * 2
30 kg * 10
40 kg * 10
50 kg * 10
60 kg * 5 * 3
70 kg * 2 * 3
80 kg * 1 * 3
Lunget 40kg * 10 * 3
Lämppänä soutu 1000 m ja hiihto 1000 m

For time:
15 HSPU
2 Legless RC +3 Rope Climbs 4m
250m Skillmill Run
12 HSPU
2 Legless RC + 2 Rope Climbs
250m Skillmill Run
9 HSPU
2 Legless RC +1 Rope Climb
250m Skillmill Run
6 HSPU
2 Legless Rope Climbs
250m Skillmill Run
3 HSPU
1 Legless Rope Climb
250m Skillmill Run

• 3 Interval of:
Assault Bike 10:00 @ 85-90% MHR
2:1 rest each interval

5 x 3 tempaus

E2MOM for 3 rounds:
1) 10 One-leg T2B + Plank hold
2) 20 Russian twists + Arch hold
3) 30 Mountain climbers + One-hand KB farmer’s carry
4) Rest

• 5 Round of:
Burpees 15 reps
Handstand Walks 15 m