M & F)

A)
9 Min Amrap

M)
3 x Pull Up
6 x Ring Bicep Curls

F)
3 X Pull Up
6 x Banded Lateral Side Raise
9 x Banded Bicep Curl

B)
12 Min Amrap
50 M. Sprint
10 x Jumping Jacks

3x3x80%

Alkulämmittely ja mobility

Kuppi ja kaaripitoa

10min amrap
100m kone
6 rengassoutu
1 seinäkävely

Loppuvenyttelyt

from 0.00 to 3.00
25cal row
then
double unders
rest 1min
from 4.00 to 7.00
AMRAP
overhead squat @40/25

Max time bottom of the ring dip hold.

5 rounds of continuous movement of

• 2 legless rope climbs, 15-ft. rope
• 20 controlled, slow AbMat sit-ups

Find a hill that would take about 30-60 seconds to run up in regular pace.

Do 10 rounds of sprinting up this hill - after each round slowly jog down again and rest the time that both the sprint and the jog down took before you do the next round.

Note your times and other comments as a note

Alkulämmittely ja mobility

Kuppi ja kaaripitoa

Harjoitellaan pistoolilyykkyä

Otm 12
Ks-pito
L-sit
Pistoolilyykyt

Loppuvenyttelyt

15 x
250 row
Ja cindy (leuat vastaotteella)

Kerranki mäkin ylpeä, suoritin kaikki ilman pitempiä taukoja! Nää treenit mahtavia.

21/15 Cal Row
15 Pullups
9 Burpees