• Muscle up renkailla, harjoitellaan tekniikkaa

3 kierrosta
1 min max rinta tankoon
1 min max thruster
1 min max dippi
1 min max hollow rocks
1 min tauko

Lämmittely ja mobility

×mavea

Kaverin kanssa 5kierrosta
15m pallon kanto
6 burpee
15 m pallon kanto
×vaihto

Loppuvenyttelyt

Lämmittely ja mobility

×leuat

12min amrap
5 leukaa
+1 burpee joka kierros

Loppuvenyttelyt

Every 90 sec: 3 sets
1: 8x RDL @2111
2: 10/10x 1 arm DB row
3: 12/12x Single leg hip bridge
+
5 rounds:
In 90 secounds:
2 rope climbs
Amrap Ball slams
90 sec rest between rounds

10min AMRAP
3 dislocates
6 x Prone Y's
10 x pallof presses
10 x Prone plank sidewalks

Sunday fun day 1:30-3:00

Russian step ups 4x8/8
Floor Press 5-5-5-5-5
Bygg upp till tung 5:a, du får inte faila
+
“Base Line”
500m row
40 squats
30 situps
20 push ups
10 pull ups

12-9-7
-thrusters
-rintatankoon

4-5 rounds

2 bench press
Rest 90 sec
2 pull-ups

Max weight