EMOM 15

1. 8+8 bulgarian split squat
2. 8 deadlift
3. rest

Emom6

1 minute: 0:30 ring roll out
2 minute: 0:30 russian twist with medball

4 Rounds:
4 Minutes On
1 Minute Off  

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Warm up:
3 rounds
• 10m bearwalk
• 5 spinalcurl + inchworm + scapula push-up
• 5 downdog + cobra
• 5/5/5 wall hinge/ box wall hinge
• 10 shoulder rotation /w stick

** 4x8min (A+B+A+B)**
A.)
• 10+10 banded overhead mobility
• 10 banded pull apart
• 10 lying shoulder rotation
• 10 lying snow angels (plates/ banded)
B.)
• 6+6 gorilla row
• 10 bird dog + abs crunch
• 10m overhead farmers walk
• 6+6 scorpion

Emom 9

1) Max T2B
2) Max kalorit
3) Lepo

Tulos: Toistot ja kalorit yhteensä.

Ladder 50 minuts
Rowing
V-ups
D-ball slams

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded monster wal
10 banded hip bridges
5 push up to downdog pose
10 wall squats
5 barbell OHS with 3 sec pause
10 hand released push ups