Ei ohjattuja tunteja

3-4 Sets:
A. 8-12 Single Dumbbell Bench Press (Each Arm)
B. 100ft. Single Arm Kettlebell Farmers Carry (Each Arm)
C. 8-12 Banded Tricep Pushdowns

EMOM30:
a) db flow, L + R
b) 6-12 cal bike / ski erg / air bike
c) rest
d) kb flow
e) 6-12 box get over
f) rest

Light Cardio 45 minutes

4 rounds:

10-15 ring row
10-15 push up
10-15 V-up
20 plank shoulder taps
-rest as needed-

IN TEAMS OF 2

AMRAP 25
1000/800m row
20 wall ball
20 burpee box step up
20 db hang power clean

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Jakakaa toistot miten haluatte. Jos ei ole parilista määrää, puolita toistot ja tee yksin

Laite PK

5-4-3-2-1min

• Bike
• Ski
• Row

WodLiiga

21-15-9
KBS
Burpee box jump

-after each round 40 steps walking lunges-

-timecap 12 min-

12/9 cal AB
10 alternating DB snatches
6 wall walks
10 alternating devil presses with the same DB as before
12/9 cal AB

In pairs, 3 rounds each, one does the whole thing while the other one rests ...