Liikeparina russian twist.

1:00 on / 0:30 off x4:
3 power clean
6 elevated push up
9 air squat
- jatka siitä mihin jäit edellisellä intervallilla

HUOM! Voit tehdä EASYn ja WODin kaikilla päivän tunneilla

2-3sets:

10+10 Db row
10+10 Db seated press
10 Db cyclist squat ( slow tempo negative)

10 wallballs
200m run with medball
10 box step-ups with medball
10 sit-ups

A) Thruster technique

B) 3x6 Thrusters @ light weight

C) Squat Endurance
Every 1:30 x 12 (18 mjn)
1) 3 x Front Squat
2) 6 x Back Squat

Liikeparina käänteinen vatsarutistus.

Emom12

1: 5+5 cossack squat
2: 5+5 lizard
3: 8-10 pancake stretch
4: 90 to 90
5: 0:30 + 0:30 quadriceps stretch

Emom12

1: 5+5 windmills
2: 10+10 th rotations
3: 6-10 plate pull-overs
4: 5+5 tabletop reaches

Emom12

1: 20s hollow hold + hollow rocks rest of the time
2: 0:20 + 0:20 side plank hold
3: 5 plank walkouts
4: 0:45 sit-ups

5× (5+5)@AHAP

Go every 2:30

hip & spine mobility

band resisted bear pos. birddog 3x8/8

KB crossbody hold TABATA

superset, 4x
5/5 russian twist
8/8 KB teapot

reverse plank walk outs 3x5