1@climb to the maximum of the day, rest 2min

Hyvää Juhannusta Kaikille!

Entry key 3200m row
➡️ With 1 ball all the time
160 wall ball (2 work together, 1 row, 1 rest)
120 pull ups ( 2 sync. , 1 keep the ball, 1 row)
80 air squat (3 sync. , 1 row)
Run to Arktikum stairs up with the ball. (3 run, 1 row)
40 T2B ( 2 sync. , 1 hang bar with ball in your knees, 1 row)
20 box jump over (2 walk sync. (1 ball), 1 front plank, 1 row)
Run together 800m

Best result: max meters row

🆘 Penalty if you drop ball: 5 burpees sync.

2 - 3 Rounds :

20 Russian Twist With Medball
10+10 Side Plank Touches

Warm Up
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 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 Rounds:
800 Meter Run
50 Wallballs (20/14)
20 Single Dumbbell Devil Presses (50/35)

Kilos:
Wallballs – (9/6)
Dumbbell – (22.5/15)

RestDay!

3 Rounds for Time:
5 Bar Facing Burpees
5 Squat Snatches (96/65lb)

The goal of this workouts if to move throughout. The purpose is metabolic conditioning, not strength – so move fast
If you’re unable to move continually and at a high tempo throughout the three rounds then consider scaling the weights

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min