TAKAKYYKKY: 3X8
LATTIAPUNNERRUS: 3X8

• TABATA

For time
1200m run
3 rounds of:
5 Pull ups
10 Push ups
15 Squats
800m run
3 rounds of:
10 TTB
10 Slam balls
400m run
3 rounds of:
15 KB swing
15 Wall balls
200m run
3 rounds of:
1 Rope climb
10 Burpees

Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x20 Weighted Sit up - feet anchored with dumbbell across chest

1 Mile Run

100 Sit Ups

1 Mile Run

100 Leg Raises

Weightlifting:

3 Rounds of:
3 x Weighted Pull Up
6 x Barbell Row
9 x Jumping Pull Up
12 x Inverted Row

Crossfit:

20 x Deadlifts
40 x Knee to Chest
60 x Shrugs
80 x Box Jumps
100 x Air Squats
400 x Single Unders
800 x Run

D.
Seven sets of:
Row 300 Meters
15/10 Ring Push-Ups
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the seven sets.

Every 2min 12x4

Superkids

4 x

30 sek käsilläseisontapito
30 sek lepo
30 sek täydellinen kyykky
30 sek lepo
30 sek leuanveto
30 sek lepo

Ninjat

4 x

45 sek käsilläseisontapito
15 sek lepo
45 sek etukyykky (15/20 kg)
15 sek lepo
45 sek rinta tankoon
15 sek lepo

3000 Row
300Du
3000 Row

Aikaa vastaan

Superkids:

200 m soutu
30 naruhyppy
1 min lepo

200m soutu
20 boxihyppyä
1min lepo

200 m soutu
10 wallball
1 min lepo

Ninjat:
400 m soutu
40 DU
1 min lepo

400 m soutu
30 boxihyppyä
1 min lepo

400 m soutu
20 wallball
1 min lepo

400 m soutu
10 pistoolikyykkyä
1 min lepo