2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

Warm up(10)
3rds
100m
5 plyo jump
10 single leg dl
5 plyo jump
10 knee grab

WRK(20)
WRK 5:00 REST 1:00 x 4
8 burpees
8 dumbbell/kettlebell swings
100m run
8 dumbbell/kettlebell high pulls
8 leg raises

Finisher
50 flutter kicks
1:00 hamstring stretch

5min amrap
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
5min amrap
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
5min amrap
5 Strict Pull-Ups
10 Push-Ups

Linkki tulee tähän n. 30 min ennen treenin alkua

https://us02web.zoom.us/j/86445370545?pwd=eHl6aUk3MmdCallUWWZIU0xIWjIyUT09

Box Squat
EMOM 8: 3 Reps.
- A bit heavier than last week again
- these are speed sets to a parallel box with a wider than normal stance

Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

AMRAP 8

3-6-9-12-15..... Handstand Push-ups
6 Dumbbell Box Step Overs 24"/20"

DB´S 22,5/15kg

1min max reps for unbroken double-unders
1min rest
Repeat for 10 rounds

Sum your best unbroken score for every round together for the total score

5 x 8@70-75%

Go every 2:30

RestDay!