3-4x
6-8 Bench press
Rest 1min...
12-16 DB's Bicep curl (alt.)
Rest 1min...
10-20 GHD sit up

Front rack lunge
5 x 3 both leg

3sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

Pystypunnerrus 3 x 10

Kondisjon, styrke og hurtighet

"NASTY GIRL CRIX":
3 rounds for time of:
- 50 Air Squats.
- 7 Muscle-ups.
- 10 Hang power cleans (60/40 kgs).

**Time cap: 20 min.

In 20min window:

3k run + amrap row

After 20 min:
5 min active recovery bike ( easy pace) + 5min rest

In 20min window:

3k run + amrap row

Go 80-90% of max HR.
The goal is to be in zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from library

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(18)
On the 3:00 x6
200m run
10 kettlebell swings
10 plank taps

Finisher
50 double crunch
1:00 hamstring stretch

1.) Bike
2.) Burpee Box jump
3.) Row
4.) Rest...

• You chiose reps.
• Go moderate pace.

Superkids

5 kierrosta

4 etunojapunnerrusta
6 varpaat tankoon
8 pistoolikyykky kerien (4/jalka TAI 8 x kahdella jalalla)

Ninjat

5 kierrosta

6 etunojapunnerrusta
8 varpaat tankoon
10 pistoolikyykkyä kerien