3 x 3 + 3 Turkkilaine ylösnousu

Overhead squat 50 reps with stick
100 abmat sit ups
Overhead squat 25 reps with 20kg
25 toes to bar
Overhead squat 10 reps 40kg
20 GHD sit ups (done with back extension frame)

Osa 5-4-3-2-1 sarjaa.

Seated shoulder press 4x9

Row max. calories

:30, :45, 1:00, 1:15, 1:00, :45, :30

Rest 30 sec after partner finishes.

Lepo= soutu aika + 1 minuutti.

7 kierrosta aikaa vastaan:

• 10cal BikeErg
• 5/5 1-jalan maastaveto kahvakuulalla
• 10cal BikeErg
• 10 hyvää huomenta kahvakuulalla
• 10cal BikeErg
• 5/5 bulgarian split squat

Kuulan paino kommenttiin.

2 Sets of:
25 Banded Hip Flexor Pulls
50 Banded Pull-aparts
50 Banded Leg Curls

3 rounds
Air bike fast! 5min
Row fast! 500m
Thruster x 10 (40kg)

Rest 2 min between rounds

3 Rounds For time :

1 Legless Rope Climb
3/2 Regular Rope Climb
20/15 Calories Echo Bike
100 Double Unders

Rest 1:1

( 15 - 25 )

75 min
Warm up for 15 min

1.For time: 5000 m row
Total time: 21.03.4, 2.06.3/500 m
Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
HR 179/193
Spm 25

2.Cool down
- 15 min easy bike

3.Accessory
A. Accumulate 30/side of 90-90 Hip rotations

B. Accumulate 30 reps of Prayer stretch

C. 2 min/side of Pigeon stretch

D. 2 min of Forward fold