Vyötä kireämmälle, nyt mennään eikä meinata. Metconeissa mukavaa vaihtelua myös! Tän viikon jälkeen kevyt viikko ennen viimeistä pätkää!

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min banded bully strech
1+1 min bicep/chest strech againts wall

15 Minutes For Total Reps:
5 Minute Max Bike Erg Calories
4 Minute Max Air Squats
3 Minute Max Double Unders
2 Minute Max Toes to Bar
1 Minute Max Burpee to Target (6")

Bench press 5x5
+
Strict pull ups 3xMax
+
Db Shoulder flys 3xMax
+
Cable or banded triceps push downs 3xMax

3-4 rounds:
8-10 + 8-10 s.a. bent over row
8-10 + 8-10 s.l. hip thrust

Try to increase weight or reps from last week. Rest as needed.

EMOM 16 (40s on/20s off)

1) Erg Calories
2) DDB Devils press
3) Burpee Pull Up/Burpee To Target
4) Rest

Part A For Time in teams of 4:
From 0:00 - 15:00
-200 syncro wall balls with 2 medballs, each team
members must do 50 wall balls
(After every 10 syncro wall balls every team members
complete 5 syncro burbees). Wall balls 9kg/6kg
Score: Time/Reps

Part B Lifting score (overall result) in teams of 4:
From 15:00 - 35:00
- Lifting complex (1 Power clean + 1 Front Squat + 1 Stoh)
Team has 2 barbells, 2 team members can lift at same
time
Score: Overall weight (each team members best lift)

2-3 min light cardio
1+1 min pigeon pose strech
1-2 min v-sit strech
1+1 min tricep streching

Your rest day! ;) We hope is a sunny sunday! Go for a walk!