Cooper´s test

Run max distance in 12minutes.

Warm up well. Get your heart rate up, be sweaty and mentally ready when you start!

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Cool down, easy 10-20min jog

3 sets
:45-1:00 side plank hold
10-15 bulgarian split squats @light weight (R/L) Keep muscle control!
20 kettlebell swings @medium weight
rest 1.5 min

emom x 8

1) 10m kb fr walking lunge
2) 30-50s plank

EMOM 10
Power Clean + Hang Power Clean

AMRAP 20

14-12-10-8-6-4-2 Front Squat (Bodyweight)
2-4-6-8-10-12-14 Strict Hanstand Push Ups

12x1 Power Cleans
Go every 30sec
60-90% of 1RM

AMRAP 4 x 5

Run 400m
Max reps Strict pull ups

1.
Run / Row

5 x 1000. / rest 2:00

2.
Core
5 Rounds
10 Arch Rocks
10 Arch Ups
10 second Arch Hold
1 minute Rest
Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.

20min alkavalla minuutilla

1. 5-8 karhupunnerrus
2. 15 venäläinen kahvakuulaheilautus
3. 5-10 leuanveto kippaamalla
4. 30-40 tuplanaruhyppy

3 rounds
12/15 calories of rowing
15 banded hip bridges
8-10 push up to downdog
12-15 kb swings
:30 HS HOLD