10mins easy cyclical work: row, bike, jog, ski or combination.

Lepo.

Sit alkaa kolmen viikon paukutus!

Syökää ja nukkukaa.

A: 4 rounds not for time
Kb wind mill x3/each arm
10 pike compressions

B: 5 rounds
20 DU
15 rkb swing
10 DB push press

C: ”core blaster”
4 rounds:
30sec d-ball carry
10sec rest
30sec hollow hold
10 sec rest
30sec side plank hold LS
10 sec rest
30sec side plank hold RS
10sec rest

A: Leg press 4x5
B: SL leg extensions 3set
C: Standing SL leg curls 3set
D: Adductor exercise machine 1xMax
E: Seated calf raises 3set

A: Back squat 5-5-5+
B: Standing SL hamstring curls 3x6/each leg
C: Dips 3xMax
D: Lat pull downs 3set

30 min EMOM

1. 3-8 HSPU
2. 30-60 Double-Unders
3. 15-20 Wallballs
4. 17/12 cal Row
5. Rest

Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

A:
1rm squat snatch

B:
Muscle clean + push press 8x2+1, increasing weight