Alkulämmittely ja mobility

Harjoitellaan tempausta

5min amrap
4+4 kp tempausta
20 naruhyppyä

2min tauko

5min amrap
8 seinäpalloa
8 burpeeta

Loppuvenyttelyt

4 x AMRAP 3, rest 2 min btw amrap

row 450/400m
remaining time thrusters 50/35kg

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Struct C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30

21-15-9

• Handstand push up
• Ring dip
• Push up

After each round - 10m. overhead walking lunge 60kg

2 min max rep pull up

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(20)
renegade row :25 on :35 off x 4

suitcase carry :40 on :20 off x6

hanging knee tuck hold :25 on :35 off x4

rope slams :20 on 10 off :20 on :10 off x6

Finisher
60 rtw
1:00 butterfly stretch

10min

5 leuanveto tiukkana
5+5 kahvakuula rinnalleveto

4 Rounds On the 5 min
1 Round of "Helen in a boat"
Row 400/300 meters
21 USA Swings @24/16kg
12 Pull Up

goal: finish each round under 4 mins

6 sets of:
Sled Dragging 30 m
65-70% (Heavy)
Rest as need each sets