For Time

10-9-8-7-6-5-4-3-2-1
- Strict Pull Up

1-2-3-4-5-6-7-8-9-10
- Dual DB Devils Press

For Quality

3-4 Rounds Of:

• 10-15 Seated Z-Press
• 10-15 Banded Face Pull
• 20-30 Banded Tricep Ext.

EMOM32, 40sec work 20sec rest

1. Box jump/step up
2. Plank
3. KBS
4. Wall ball
5. Sit up
6. Burpee
7. Pull up/Ring row
8. REST

ENDURANCE

3x10min on/2min off:

A)

• 500m Row
• 20x Burpee Broad Jump
• 40m Walking Lunges

B)

• 500m Ski
• 20x Hand Release Push Up
• 25x Wall Ball

C)

• 20/15 Cal Echo
• 60m Farmers Carry
• 20 V-Up

LÄMMITTELY
60s./liike
• Kuminauha ylivienti
• Kuminauha pystypunnerrus
• Kuminauha kulmasoutu
• Kyykky käsien nostolla
• Mittarimato
• Lisko
• Pöytänosto + eteentaivutus

KIERTOHARJOITUS
2 kierrosta - 60s./liike
1. Käsilläseisonta
2. Monster walk vk
3. Dead bug lp kanssa
4. Hyvää huomenta istuen

VOIMA
3 x 6 tempo kyykky boksille
3 x 6 kulmasoutu etunojassa kp
3 x 6 arnolds press

WodLiiga

push up pos. one arm W raise and press to OH 3x6/6

KB armbar 3x5/5

BB press 3x2 @ rpe 8

Warm-up

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Run intervals

3 sets of:
3:00 @ 5K pace
2:00 @ 3K pace
1:00 @ mile pace


- Rest 3:00 between sets –

4x2' on 1' off
12 wall ball
12 abmat sit up
12 steps walking lunges
Continue where you finished last interval

Target: 6+ rnds