Row 1000
50 box over burpees
Row 500m

Soudut sillä vauhdilla jolla mennään kisoissa. Burpeet tempo ja tekniikka kisa suosituksena.

Lopuksi
Henkka ja Juniorit 9-7-5 MU sarjat niin kuin kisoissa. Settien välissä 2 min lepo.

Vanhemmat henkilöt käsillä kävelyä.

This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

5 Rounds

• 400m row
• 10 Slow GHD Back extensions
• 10 GHD back extension single handed rows each side (12kg kettlebell)
• 10 Dynamic star planks each side

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 pass through
10 halo
10 pvc press

Metcon/*Rx(25)
5 giant sets
10 push ups
:30 sec plank
10 plank to bridge
:30 sec flutter
10 db curl to press
:30 sec plank
10 db s/a row(5 per)
:30 sec m climbers

Finisher
50 rtw
Stretch and roll

Allemeno niskan takana, 4x4 tanko + 15kg

Tempaus veto + tempaus polven ylipuolella, (1+2)x8 50% tempaus maximista

Monday

• 3-3-3-3-3-3-3-3 of:
BB Front Squats
3 @ 8 RPE
75% 1RM 3 reps
80% 1RM 3 reps
80-85% 1RM 3 reps
85% of 3 @ 8 RPE 3-3-3-3-3 reps (33X1 tempo = 3 sec eccentrica, 3 sec pausa in basso, X
concentrica esplosiva, 1 sec di pausa in alto)

weightlifting total (C&J + Snatch) 180/115 kg or more

15min rauhalliseen tahtiin, keskittyen tekniikkaan kahvakuulalla

20 sumomaastaveto korkea veto
20 tempaus, käden vaihto joka toistolla
20 rinnalleveto + työntö
20 amerikkalainen swingi