1: 0:45 max shuttle runs
2: 20 kb swings
3: 15 air squats

Penkki 3x1x80%

Vipunostot maaten 3x20

Vipunostot taakse 3x20

Vipunostot sivuille 3x20

Planks for 4 minutes (unbroken).

2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

For time in teams of 3:
120 wb
- rest 60s
120 db snatch
- rest 60s
120 kipping knee raise / V-up / tuck up
- rest 60s
120 no-jump burpee

TC: 30

Molemmat versiot voi tehdä päivän kaikilla tunneilla.

Warm up:
3rds, nostata pyörässä aina tahtia!
1:00 - :45 - :30
6 Samson
3 inchworm to push up
3+3 spider stretch
12 bird dog
6+6 one arm seated db strict press
12 reverse lunge ->r2: 12 reverse lunge @käsipaino pystyssä rintakehää vasten eli goblet ->r3: 12 reverse lunge @empty barbell (tanko räkistä niskaan)

1) every 2:30 x4:
10 reverse lunges @light to moderate barbell
12 alternating double bumbbell seated strict press

2) 12min with a partner, you go i go-tyylillä:
-Max cal @Bike Erg-

10 plate ground to overhead
10 plate forvard lunges @place
5 plate thruster
5 burpee plate over / Sara burpee askeltaen tai boksi nousu
* toinen tekee koko kierroksen putkeen, ja toinen polkee maximi calorit bike ergillä sillä aikaa*
**jos teet yksin, polje 1:1 pyörällä kierroksen jälkeen

-15+15s single-arm ring plank
-6 a-up w swiss ball
-12 vipers
-rest

Kyykky 2x1x80%

Jalkanostot maaten 4x8-15
-lisäpaino

Takareidet kumpparilla 3x20

Takakyykky 3 x 10, 3x5

5:00 Row @ very easy pace
+
2 Rounds
5 Scapular pull-ups
10 Goblet squats
5 Burpees
+
Bar muscle-up/thruster drills – 1 to 2 rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Front squats @ empty barbell
3 Single kipping pull-ups (focus on max hip thrust)
5 Push presses @ empty barbell
3 Glide hip snap to the bar
5 Front squat drives to thruster @ empty barbell
3 Jumping bar muscle-ups with hip snaps
+
Build to workout weight for thrusters and devil’s presses
* Do a few Rope climb pull-up from floor between sets before moving to full rope climbs
+
@ workout weight
250m Row
5 Thrusters
3 Bar muscle-ups
1 Rope climb
6 DB Devil’s press

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike