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

BMU
warm up: calssic gym
2x10 pull up 2x10 push up
core (to floor)
3*30" hollow / arch hang
2x10 kipping
bend BMU 4x10

Skill: BMU with box 2leg 1leg
BMu with Bend

Workout: 45sec work 15 sec rest 10'
1,6: push up
2,7: v sit
3,8: pull up
4,9: plank
5,10: hs

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

Deadlift 5x3 reps, then max reps @ 70%

EMOM 20' alternating (10' each):
DU x40
Burpees x10

5 Sets of 3 @ Light Weight

• 2 sec pause in catch

3 rounds:
Plank (1 round: 30s plank, 2 round: 45s plank, 3 round: 60s plank)
20 russian twist 20/15kg
15 lying leg raises (slow)

Bent over row 3x10 reps

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

2/3 KAREN
For time
100 Wallball Shots 9/6kg (20/14p)