Takakyykkyjen tilalla trap bar deadlift 4x3. Trap bar paino laskettu olevan 25kg.

On the Minute x 20:
Minute 1: Echo Bike Calories
Minute 2: 15 GHD Sit-ups

GHD Height: (40"/37") 

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(20)
WRK 3:00 REST 1:00 x5
20 burpees
20 russian kettlebell swings
20 jing jang
20 bicycles(2ct)

Finisher
:30 side plank per side
1:00 hamstring stretch

Lepopäivä.

Valmistaudu huomiseen.

1 Round:
(w/ partner)

800m Run
80/60 cal Bike / Row
80 Toes to Bar
80 Box Step-Ups (w/ Dumbbell: 22.5/15kg)
80/60 cal Bike / Row
800m Run

(Time cap: 25min.)

• Ohjeistus:
• Molemmat Parista juoksee samaan aikaan.
• Loput liikkeet/toistot saa jakaa vapaasti.
• Box stepeissä käsipainoa saa kantaa vapaalla tyylillä.

BBC Weightlifting - Clean

A) Clean singles

Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

B) Hang power clean

Hang power clean, 4 sets of 4 @ 75% (of A)

C) Front squat

Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
On the 5:00 x4
400m run
1:00 min plank

Finisher
50 flutter kicks
1:00 quad stretch

Warm Up
3 rounds
1:00 rowing
5+5 alt leg bodyweight "RDL" keep balance
5 inch worm with push up
5+5 upright row
10 db power clean&jerk alt hand
4 single arm devils press
12 weighted russiant twists with dumbbell, controlled!
then after 3 rounds some wrist / front rack mobility

Staff Sergeant Donna Johnson

5 rounds

60 high nees
30 burpees
20 chair dips
10 air squats

[2 Sets]:
12 Rounds:
0:30 ON
0:10 OFF

Rest 4 min Between Sets.