AF WEEK 5, Day 2

CORE:
2-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase
Carry (L+R)
2) 10 Slow and controlled hanging leg lift

Feel the burn!

shoulder & Th mobility

side plank TABATA

unilateral KB OH hold "4x30/30"", 15"" rest "

TGU 5x1/1 @moderate

4 rnds for quality
5/5 one legged KB RDL
5/5 bear pos. birddog
8/8 russian twist

3 min on, 0,5 min off
2 rounds

1. Run
2. 10 x Boxjump, 10 x pushup
3. Ski
4. 20 m lunges, 20 m forward jumps
5. Row
6. 20 x Wallball, 10 x burpee

Amrap10:
10 d-db row
10 d-db alt. Reverse lunges
5+5 db push press
10 r.twist
:30sec machine

Deadlift up to knees, Rest 2:00-3:00 between sets

3 @ 60%
2 x 3 @ 70-75%
4 x 2 @ 75-80%

AMRAP 8

10 Sit Up - lisäpaino 4/8 kg
10 Push Up
5 T2B
5 Air Squat

LÄMMITTELY
Liikkuen

VOIMA
Kiertoharjoitus 35s./20s.
1. Leuanveto vastaote / rengassoutu yhdellä renkaalla
2. Boksille nousu yhdellä jalalla oik. + vas.
3. Lattiapunnerrus lantio ylhäällä

AMRAP 9min
6 kcal laite
8 x wall ball
10 x lankussa kuulan siirto taakse-eteen
12 x etuheilautus

Weighted Ring dip 4 RM, then max reps without weight

2 Rounds

8/side Xiao Pengs
8 Scapular push-ups
5 Scapular pull-ups
3 Strict pull-ups

Back squat

5 x 5 @ 80%, go every 3:00-4:00