EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

ATPF WEEK 34 Day 3

Finisher 2-3 rounds for the pump!

1) 15 DB Biceps Curl + 20m Gun Rack Walk
2) 15 DB French Press + 30 Banded Triceps Extension

3 rounds
10-12 shrimp squat/ reverse lunge
-rest 1 min-
10 goblet squat
-rest 1 min-
20 glute bridge
-rest 1 min-

Every 3 mins x 6
300m run
15 KBS
10 air squat

4 rounds:
5-10 pull up/ring row
-rest 1 min-
8-12 push up
-rest 1 min-
8-12 V-up/ tuck crunch
-rest 1 min-

Run 1.2km
Row 100/80 cal
Run 1.2km
Bike 100/80 cal
Run 1.2km

(Time cap: 35min.)

OPTION 2.

Run, Bike, Row
Easy aerobic pace
45-60min.

Warm-up
3x
5-5 Half Knee Press
Rest: 10 Heavy Russian Swing

Wod
In Teams of 2

Buy in: 60 snatch
80 Deadlift
80 Front Squat
80 Push Press
*with double KB
Cash out: 60 burpee
Timecap : 20 mins

Afterparty
10-10,9-9..1-1
Pullover
Sit-up

Run / Bike / Row / Ski
* Easy aerobic pace.

7min amrap
20 singel arm DB push press
20/15cal row
3min rest
7min amrap
15 Kb swing
20 singel arm Kb oh lunges

Every 3'min for 5 sets:
3 Back squat @ RPE 8

Rest 3'min Then....

3 Sets of:
10"sec Back squat jump with bar