• 6 Interval of:
Assault Bike 3’ @ > 90% MHR
1:1 rest each interval

For time

10!
C2B
Box jumps 30/24"
Medball burpees 9/6kg

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

2 rounds:

1:00 Pullups
1:00 Pushups
1:00 Air Squats
1:00 Leg Lifts
1:00 Bench Dips
1:00 Alt. Lunges

Round 1:
9, 20, 20, 20, 20, 20
Round 2:
5, 20, 20, 20, 20, 20

Käsipaino penkki 5x10, ahap

Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 1:00pm so there will be no early morning class (5:15am).

• 60 Min of:
Run @ 60-70% MHR

Work up to heavyish complex with DB or KB
3 hang clean
3 push press
3 push jerk
(both sides)

Painonnoston piirinmestaruus kilpailut klo 9->

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
:35 on :25 off x5
airdyne
low plank
body builders
high plank

Finisher
50 cross crunch
1:00 min chest opener