3-2-2-1-1

jerk behind the neck (easy & fast )

E75s / or E90s / split or power jerk

2@90%, sn-%, rest btw sets 2min

2 Rounds windows of: 3´30"min ON / 2'min OFF (Total time 31'10")
Treenaaja ________________________________ Kuntoilija

A)AMRAP ________________________________ A)AMRAP
20 Cal / 15 Cal Bike _____________________ 20 Cal / 15 Cal Bike
9 Power Cleans 60/40kg ________________ 9 Power Cleans HAP
MAX V-ups ______________________________ Max AMSU

B)AMRAP ________________________________ B)AMRAP
200m Run Assault Runner ______________ 100m Run Assault Runner / 600m Bike
10 KB swings 36/28kg __________________ 10 KB swings HAP
MAX Dual DB OH lunges 22.5/15kg _____ MAX Dual DB front rack lunges HAP

C)AMRAP _______________________________ C)AMRAP
20 Cal / 15 Cal Ski ______________________ 20 Cal / 15 Cal Ski
9 MB Squat clean 40/30lbs _____________ 9 MB Squat clean HAP
MAX Legless rope climb ________________ MAX Modified Rope climbs

Rest 6'min

Then….

5 sets for quality: Tc 20'min
8+8 DB 3 points row
8 Wide grip pull-ups
8 Barbell row
Max Seated Rear Delt Raise

Rest 90"sec-2'min

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

2x4@50%, 4@60%, 2x4@70%, 3x4@80%, sn-%, rest btw sets 2min

OPTIONAL COOL DOWN
6-8mins rolling major muscle groups

E3.30M or E3M x 4
12-14 alt. DKB floor press (2-0-X-1)
6-8 ring row (2-0-X-2)
10-15 plate sit up

Huom! Liikkeet laatua vastaan. Huomio temmot. Lähdöt niin, että jää vähintään 90s lepoa settien väliin.

A,
Single Leg Box Step-up, pick height : 4x16

Rest as needed between sets.
4x 8 reps/side

B,
Teams of 2 - 10 rounds for max reps of:
Partner A:
7 Shuttle Runs, 10 m
Partner B:
max rep Row Calories
Complete in teams of 2; 10 rounds each.

Work together to accumulate max cals on the rower and finish the workout as quickly as possible. Complete until BOTH have completed 10 rounds of the shuttle run and row portion.

C,
3 rounds for quality of:
5 L/5 Rx [ 1 Single Leg Dumbbell Deadlift + 1 Arnold Press ], pick load
5 L/5 R Side Plank Reach Throughs

Single Leg Dumbbell Deadlift + Arnold Press- light

Rest as needed between rounds.

2-3x1x[2+2]@barbell, 2x1x[2+1]@50%, 2x1×[2+1]@60%, 2x1x[2+1]@70%, 2x1x[2+1]@75%, sn-%, rest btw sets 2min

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt