Leuanveto

Maksimi
Max -2 toistoa x 5

Lähtötaso:
Maksimi 6
4
4
3
4
4

Rakkaudella Karjalasta
Sali kiinni

6 Rnds
Work 0:40, Rest 0:20.
Stepping Lunge, Alternating
Strict Toes to bar
Dumbbell Press
Deadhang on pull up bar
Kettlebell Snatch, alternating
Row max. calories
Result is total calories.

• 2min.: Row/Bike/Run

• 1 rnd:
  45s. Spider lunge w/ twist
  45s. Up/down dog
  45s. Side squat

• 1min. Row/Bike/Run

• 1 rnd:
  10 Deadlift
  10 Muscle clean + Press
  10 Front squat

• 2 rds:
  4-6 Power clean
  6-8 HSPU
  10-20 DU's

• Mobility...

15 – 12 – 9 – 6 – 3
Build up your Back squat
Tc: 15min

EMOM 20
20x DB Lunge
15x Push up
10x DB Snatch
15x DB Row
20x Sit up
(2x15kg/2x22,5kg)

Eilinen/Lepo/60 min PK-lenkki.

• 3 Sets of:
One-Arm DB Press 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
C2B Pull Ups 10-20 reps unbroken
1:00 rest

Running for 3 km

Resisted Nasal Breathing: 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(26)
WRK 12:00 REST 2:00 WRK 12:00
6 upright row/ring row/pull ups
9 breakdancers(two count)
12 sit to stand w/two seconds dwn & up
15 jump rope

Finisher
50 bicycles
1:00 samson stretch