Lämmittely ja mobility

Otm 10
4 kp tempaus
4 pistooli tai yhden jalan kyykky

7min amrap
15m farmarikävely
8 burpee
15m farmarikävely
8 kyykky

Loppuvenyttelyt

Indy Race inspired...sort of...Navy Seal Team Building inspired...sort of.
Working in teams using one barbell, complete
..Pretty much 500 reps.
Bicep Curl
Hollow Rock
Oblique LIft
Shoulder Press
Shoulder to Shoulder Press
Reverse Lunges
Floor Press
Deadlift with Burprees over bar
Bar Rollouts (core)

50 of each with mini park run in between exercises.

3x5

In 15min find front squat 5RM:

• maximum of two 5 rep sets

Every 5min for 6 rds:
10 power clean (60-65% of max)
15 t2b ( scale to 12 or 10 if needed, goal is unbroken or max in two sets)
+ AMRAP AB cal

Goal is to go hardest sustainable pace with ab through whole session. Dont crash, speed can decrease but no crash.

Rest as needed

10 min for QUALITY:
Kettlebell TGU
Alternate hands. Focus on technic.

3-3-2-2-1-1-

Do 3 x 3 @ 5RM back squat

• rest three minutes between sets

Äitienpäivän kunniaksi hoidetaan toisiamme! :)

5 rounds for time:
- 21 Back overhead lunges (20/10 kgs bumper).
- 15 Pull ups.
- 9 Burpees.

TABATA 2 TIMES
A: FRONT SQUAT
PULLUPS
BACK SQUATS
PUSH UPS

B: THRUSTERS
DU
SNATCH
SIT UPS