Push Press

4-5-6-7-6-5-4

Go Every 2:30

6 Rounds For Time :

500 Row / 1k Bike, alternating between rounds
15 Push Press 45/32,5kg

TC 20

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Mittarimato liikkuen
2. Vaaka + polven nosto liikkuen
3. Karhukävely
4. Askellus taakse ja käden kierto

VOIMA
3 x 6 askelkyykky
3 x 8 yhden käden kulmasoutu

CIRCUIT
30s./20s.
1. Hiihto/soutu
2. Burpee
3. Rinnalleveto & työntö kp
4. Lepo

RestDay!

EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations

• Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

Teams of two, split reps anyhow

80 KBS
60 Wall ball
40 Burpee box jump
100 cal erg
40 devil´s press
60 DB thruster
80 DB box step over

-time cap 30 min-

Every 8 minutes x 5 sets:
12/9 cal bike or row
10 hang power clean 30/20 kg
15/12 cal bike or row
10 front squats 30/20 kg
18/15 cal bike or row
10 shoulder to overhead 30/20 kg

30-60 Minutes @ Zone 2 Heart Rate

2-3rounds:

10-15 GHD hip extension ( 2s pause )
5 high box jump