Lämmittely ja mobility

Rinnallevetotreeni:
pallolla, kepillä ja tangolla

8x 30s työ 30s lepo
Burpee
Roikkuen jalkojen nosto

Loppuvenyttelyt

6 rounds for time of:

• 8-meter handstand walk
• 4 strict muscle-ups
• 2 deadlifts

♀ 235 lb. ♂ 335 lb.

2 kierrosta

30 kyykkyä käsipainoilla (10-35 lbs)
10 burpeeta
30 abmat sit up
10 burpeeta
30 askelkyykkyä
10 burpeeta
30 abmat sit up
10 burpee

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

Kippi leuanveto + kippi c2b treeni

Tiukka leuanveto

3 x maksimitoistot

AMRAP 17 with partner
15/12 cal Row
10 m HS walk
8 strict pull ups
IGOYOYGO

AMRAP 15
10 + 10 steps OH walking lunges
8 + 8 KB push press
6 Box jump
300m Run

20min amrap

150 burbees
then max rounds
30 Du
30 Air squats

4 rounds:
10 + 10 KB press
20-30s. Active hang
10 Push up
10 Ring row
-rest 1-2 min between rounds-