*Kippitekniikkaa renkailla
*Rengas - muscle up progressio jalat maassa

*Etunojapunnerrus
*Abmat-sit up

6x4min on 2min off

In 4min:
3 wall walk
6 renegade row (3/3) 2x20/10kg
9 dbl DB hang power clean
AMRAP cardio for cals

Score is the least calories collected

Rowing intervals

2-3x2000m

Easy to moderate pace/ 70-80% / rest 3min btw sets

••••

20min bike

Easy pace cooldown / 65-70% bpm

75 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- Box 2 x 10
- BTCB singles x 10
- KS+BCTB 3 x 5+5

2.Strength
A. Bench press 8 RM

B. 3x6 @ 8 RM

C. 3 sets:
8 Barbell Prone row - 30 35 35 kg
15 Banded tricep extension

• Julkaistaan perjantaina.

A.Warm Up
5 Rnd
10 Jump squat
5 Burpee Pull Ups
10 DB snatch

B. Forza
Strict Press
5×5 @1RM

B1. Forza
Bench Press
3×10

C . For Time
CON VEST
80DU
40 W.Lunges DB one arm
20 Burpee C2B
40 W.Lunges DB one arm
80DU

D. Forza
Back Squat
10 @65% +5kg
10 @65% +10kg
10 @65% +15kg

E. For Time
3 Rnd
12,9,6
Squat Snatch 50/35kg
Box Jump Over

F. Skill
HS Walk 15' di lavoro
in alternativa
HSPU lavorare in strict o con deficit

Kisaryhmän treenit

"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.

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Rusin Triset x 2-3 rounds x 10 each.
Then,
Worlds Greatest Stretch x 30 each position.