EMOM 10 mins
5 Snatch Push press
5 hang Snatch High Pull

for time : 30 Strict TTB

4sets, 1-2min rest between sets:

1) Banded Lunges with a band, midsection work (45 degrees front, sideways, 45degrees back)
2) 20 Russian Twist

Ohje: Ensimmäisestä liikkeestä löytyy video. Valitse Russian Twistiin taakka, jota pystyt liikuttamaan kantapäät irti lattiasta

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:
Air bike
Row
SkiErg

– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)

Aikaa vastaan

Superkids:

3-5 kierrosta

5 käsilläseisontapunnerrusta
7 wallball
9 vaakarengassoutua

Ninjat:

5 kierrosta

7 Käsilläseisontapunnerrusta
9 wallball
12 vaakarengassoutua
15 istumaannousua

• 5-5-5 of:
BB Front Squats (tempo 33X1)
5RM
90% 5RM 5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

5min Row/IAirbike with nose breathing only

10 Air Squat Cross Kicks video
5 Down Dog to Cobra video

2 rounds:
5k ass bike
2.5k row

5x10 Back Squat

Jumping Squat: 10 rep
Mt.Climb: 10 rep
Burpees: 10 rep
Plank: 20 sec
Step up: 10 rep
(Before going to the next workout, take a 20 seconds break)
E-Shane will do 2 sets

1 ¼ back squat 4x4 reps