3-4 rounds for quality:

20+20 steps db death march
40m heavy kb front rack/ sand bag carry
20 crossbody mountain climbers

AMRAP 15

15 American Swing
12 Bar Over Burpees
9 Thrusters
6 Kipping Leg Raise

Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EMOM 8
1. 6 deadlift
2. 5+5 bulgarian split squat

25 Minutes For Max Load :

Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
Banded Ab Crunch 30-40 Reps
Bicep Curls, back on wall 10-15 Reps
Romanian Deadlift DB´S 10-15 Reps

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Shoulder Press

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Send off 3:00

On The Minute x 30 - 40 ( 6 - 8 Rounds )

Minute 1: Echo Bike Calories
Minute 2: Kettlebell Swings 24/16kg
Minute 3: Ski Erg Calories
Minute 4: Burpees to Target 6"
Minute 5 Rest

1min ON, 1min OFF x5 rounds
1) 9 cal row + max alt. db snatch @22.5kg
2) 9 cal bike + max double unders
3) 9 cal ski + max wall balls @9kg

• fiiliksen mukaan, saa puskee jos siltä tuntuu mutta ideana pitää toistomäärät suht samassa ja rentoo ja mukavaa liikettä!