20mins AMRAP

• Box Jumps x 5
• chins x 5
• Prowler pull and push x 2
• t-bar rows x 8

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä

Parin kanssa 5 kierrosta
1 köysi vuorotellen
5 burpee syncrona
5 punnerrusta ja läpsy
5 istumaan nousu jalat vastakkain

Loppuvenyttelyt

4RFQ
10 Seated SA DB Press (ea)
10 Ring Rows w/ 5sec Lower
10 Press Ups w/ 5sec Lower
10 SA Upright Row (ea)
rest as needed

1000m Row - 3:44
Front Squats - 3x185, 3x215, 3x245, 3x265, 2x285, 1x305
Deadlifts - 5x185, 5x225, 5x315, 5x365, 5x405
DUBs - 8x30reps - 240 reps

AMRAP 3 min easy pace
7/5 Calorie Row
14 Jumping lunge

---5 min rest----

AMRAP 7 min
14 /10 Cal Row
14 Double Under
14 Alternating DB Snatch @ 40/25

---5 min rest------

AMRAP 7 min
14 Double DB Clean
14 Double Under
14 Double DB Squat

5RFQ
10 Seated DB Press
7 Strict Pull Ups
5 Max Effort Chest Passes
3 Rope Climbs

5min, in different positions. Straight arms/Bended....

5mins foam rolling all major muscle groups.

Eilinen treeni