2,5,8,11min AMRAP
(2min rest between)
10 Pushups
20 Box Jumps
30 KB Swings 24/16kg
40 Situps
50 Burpees
60 Double Unders
70 Split Jumps

(Jämför med Functional 15/2015)

-Kippaus
-Rintatankoon
-Napa tankoon

3 x 1,2 tai 3 MU
TAI
2 x 4-6 MU

Cool down
2-3 min light cardio
1+1 min lacrosse ball to upper trap againts rig
2+2 min lacrosse ball to trapezius area when flying on floor
1+1 min tricep strech

"5 rft.
300m row
10 ring Dips
10 FR.Lunges (40/30)
10 T2B"

"30 Sumo Deadlift High Pull 40/30kg


30 ABMat Sit Ups (9/6)


30 Kettlebell Swings 24/16kg


30 Toes To Bar


30 Thrusters 40/30kg

 "

Lämmittely ja mobility

×painonnosto

Nopeustreeni:
100 kyykkyä, otm: 3 burpee

Loppuvenyttelyt

"6 – 9 – 12 reps of:
Push Press 60/40
Hand Stand Push-ups
Calorie Row"

Front Squat 3 RM

• 10 Min AMRAP of:
BB Power Snatch (40/30Kg) 5 reps
BB Overhead Walking Lunges (40/30Kg) 10 reps
Rope Climb (5 m) 1 rep

lkshlhd