OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :50 Nasal Breathing EZ Cardio
MIN 2 - :25/:25 Single Leg Glute Bridge-Up
MIN 3 - :50 Cat/Cow

AMRAP 25
From 0:00-5:00
16 calorie row
16 box jump 24/20"
From 5:00-10:00
16 thrusters 35/25kg
16 pull ups
From 10:00-15:00
16 burpees
16 Kb snatches 20/12kg
From 15:00-20:00
16 mountain climbers
16 kb swings 24/16kg
From 20:00-25:00
16 push ups
16 sit ups

• kehonhuoltoa

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 bike
1:00 ski
5 barbell romanian deadlift
5 barbell hang power cleans
5 barbell front squats
5 barbell push press
5 barbell power clean&jerks

WU
3rds
8x air squat
8x superman
8x KB/DB swing
8x burpee
+
2rds
4+4 KB/DB push press

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

RCVR(30)
walk, jog, bike, move....

Finisher
1:00 plank

[For Time]:
10-8-6-4-2
Wall Walks
Devil's Press 22.5 / 15 kg's

16 Minute EMOM. Alternating every minute, Half class starts on each. Make sure everyone knows there position before starting.

A. Double Unders (or form specific focused single skips) for 50s of the minute

B. Alternating reps of burpee / candlestick burpee
starting at 8 total, Increase reps by 1 of each every time you come back to this station.

Mark highest burpee rep count in results.

20 minutes

5x3
@70-85%
Rest 2-3min.

3 Rounds:
2 Minutes (26 Strokes Per Minute)
2 Minutes (28 Strokes Per Minute)
2 Minutes (30 Strokes Per Minute)
1 Minute (32 Strokes Per Minute)

Rest 4 Minutes Between Rounds.

3 kierrosta

Etunojapito, sormet käännetty kohtu varpaita:
5 x 10 sek

Käsilläseisontaharjoitus seinää vasten, koita irrottaa jalat seinästä,
3 x 30 sek

Vatsa kohti seinää, ojenna, tue
1x 10