Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

Alkulämmittely ja mobility

X riveä

11min AMRAP
15m farmari kävely
1 seinäkävely
15m farmari kävely
6 burpeeta

Loppuvenyttelyt

4RFQ
3 Push Jerk @BW
10 Sec Ski Erg
3 Hang Power Clean @BW
Rest Minimum 2 Minutes

4 rounds for time:

1000m bike
600m row
400m ski

• 3min rest between rounds

• ruvetaan perjantaisin tekeen laitteita

Lifts

Good mornings
KB swings
Deadlifts

This class is all about engaging the posterior chain. We will work on the starting posture of the lifts, keeping the shoulders and hips rising and falling at the same rate in the DL, and the explosive power in the glutes at the top of all movements. Special attention will be given to the catch and thrust in the KB swings.

Score: DL weight

Uinti 400m
Pyöräily 17km
Juoksu 4km

EMOM 16 Work 0:40 / Rest 0:20 ( Max Reps )

Minute 1 : Bike Calories
Minute 2 : Back Squats 45/32,5kg
Minute 3 : Sit-ups
Minute 4 : Deadhang

Do the following reps based off 90% of your one rep max.

Emom 20'
1st - 30-40sec Goblet Loaded Wall Sit
2nd - Row 30sec @ tough effort
3rd - 12-15 Straight Legged Sit Ups
4th - 8 Dual Bicep Curl and Press

1:30-3:00