Ei ohjattuja tunteja!

4 rounds
400 m run
15 pull ups
9 overhead squats

TC 25 min

Lepoja

WOD

12’ AMRAP of:

5 DB Devil Press 22,5/15

7 M / 5 W Chest to Bar

12 M / 9 W Calories Bike or Row

Alkulämmittely ja mobility

Tempaus

12min amrap
6 leuka
3 pystypunnerrus
8 cal kone
2 kierrosta juoksu

Loppuvenyttelyt

AMRAP 40, With Partner

150 Calories Row
100 Box Step-Ups
150 Calories Bike Erg
100 Sit-Ups

Split reps as you like

3round of
400m run
10 DB Gainers 5/10kg
20 Box Jump 16"/24"

Bike or row
1:00 easy pace
0:45 moderates pace
0:15 hard Pace
X 2

Core strength
Every 3:00 x 5
20 v ups or leg lifts
1:00 plank

Conditioning
“Speed Demon”

AMRAP 3’s, resting 3:00 between

200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)

200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)

200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)

200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (135/95)

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min