Parin kanssa vuorotellen

8 3-o tempaus

4 min AMRAP
8 KB tempausta
8 boxin yli askellus

1 min tauko

3 min AMRAP
7 goblet kyykky
7 boxihyppyä

1 min tauko

2 min AMRAP
KB heilautus

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

Death by burpee

Loppuvenyttelyt

Turkish get up technique, for quality

Hang snatch pull 4x3x75%

Weighted Ring dip 2 RM, then max reps without weight

AMRAP 4min
3-6-9-12... reps of
ring dip
knee to elbow
rest 4min
AMRAP 4min
3-6-9-12... reps of
handstand push up
box jump

*tc 15-20min

5@barbell, 3@up to 70%, 1@up to the maximum of the day, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

3 Sets - Not for Time
6 Single Arm KB OH Reverse Lunge @ 2121
15sec Ring Star Side Plank/side
10 Landmine Oblique Twist/side
*slow controlled movements with purpose to warm up and activate

Välipäevä