72 Min of:
Run 12’
Row 12’
Assault Bike 12’
Run 12’
Row 12’
Assault Bike 12’
@ 60-70% MHR

Lämmittely

Harjoitellaan työntöliikkeitä tangolla

Wod: 15min amrap
Seinäpallo 8
Punnerrus 7
Leuka 6
100m juoksu

Loppujäähdyttely

3 Sets - Focus on control of each movement - move slow and deliberately
10 Quadruped Hip Ext/leg
rest 15sec
30sec Forearm Plank
rest 15sec
10 Side Plank Rotations/side
rest 15sec
10 Jefferson Curls
rest 60sec

For Time:
Strict Deficit Handstand Push Ups (10/5 cm) 20/10 reps
2:00 rest
Strict Handstand Push Ups 25/20 reps
2:00 rest
Kipping Handstand Push Ups 40/30 reps

3x1@100+%

2-3 min light cardio
1+1 min calf/achilles strech
1+1 min hamstring strech
1+1 min leg across body strech
1+1 min pigeon pose strech

FOR TIME

3 ROUND OF:

400 MT RUN

12 POWER CLEAN 60/40

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

72 Min of:
Run 12’
Row 12’
Assault Bike 12’
Run 12’
Row 12’
Assault Bike 12’
@ 60-70% MHR

Rakenna temppurata missä pitää suorittaa erilaisia tehtäviä.

• burpeita
• käsilläseisontayrityksiä /PEP
• roikuntaa
• kysikiipeilyä yms.