4 rounds

45 second work
15 second break

Flutter kicks
Sit ups
Bicycle abs
Plank hold

A:
Back squat 3x6 @ 75%
Shoulder Press 4x6 @ 65%
B:
10min amrap:
20 over head lunge steps 20/10kg plate
10 push ups
2 rope climbs

B:
E2M for 12minutes:
1: 3/3 TGU
2: L-Sit/hang hold, Samla ihop 45 sekunder
A:
FGB style workout:
1: 10m shuttle run
2: Burpees
3: KB snatch
4: Pull ups
5: rest

A:
Power clean 5x3, tungt men faila inte
Strict pull ups 3xMax
B:
5 rft:
15 RKB swing 32/24
250m Row

10 min amrap
23 juttuu
21 jiiyä
19 giitä

20 Min of:
Run @ 60-70% MHR +
8 Interval of:
Run 20’’ @ max effort (Run not sprint!)
40’’ @ walk +
5 Min of:
Run @ 60-70% MHR

Team of 3
Amrap 40 min
50 burpee - sb clean 60 kg
75 sb shuttle 60 kg
100 Cal row. Pair dl hold 150 kg

For Total Load:
5 Sets of 2

*Building off 7.9.22

On the 3:00 x 5 Rounds:

200 Meter Run
12/9 Calorie Assault Bike

-Harjoitellaan pysty- ja vauhtipunnerrusta

3 x 5 vauhtipunnerrus, sopiva paino.

Käydään läpi kippi + kippi polven nosto