10min Assault Bike
*every 2mins get off and perform
10 Side Plank Clamshells
5 Ring Dips with 2sec hold at bottom

2 min ajan max aika roikuntaa
1 min saa riehua
2 min ajan max aika täydellisessä kyykyssä
1 min saa riehua
2 min max aika käsilläseisonnassa
1 min saa riehua

Tempaus

5 x 1, 2 sek pito kyykyssä

M)
Pull:
12-6-3-6-12

F)
Skill:
5 x 10 French Press
5 x 15 Push Up
5x 20 Banded Push Down

Metcon:
3min AMRAP
21 DL – sandbag
21 BJ
21 KB – 18
-Rest 3 min-
3min AMRAP
18 DL – Sandbag
18 BJ
18 Abmat Sit-ups
-Rest 3 min-
3min AMRAP
15 DL – Sandbag
15 BJ
30 Jump Rope Singles

12 min EMOM

Odd: 2 ropeclimbs
Even: 7 OHS

1.) Row
2.) Burpee
3.) Bike
4.) Rest

• Go hard, but sustainable pace.

Post if coming

800m jog
Squat therapy
10 with hands at 9&3 o'clock
10 with hands at 10&2 o clock
10 with hands at 12 o'clock

Back Squat 10-8-6-4-2
5 mins rest
Cleans @ 40/25kg for 30 secs on/60 off
12 min clock

Lämmittely ja mobility

Lattiapunnerrus 5x8

Metcon 10min amrap
7× thruster
10× istumaannousu

Loppuvenyttelyt