Row 1000m (sprint the last 50m of each of the 4 250m intervals)
+
2 Sets NFT
6 Single Arm KB Snatch R
6 Single Arm KB Snatch L
4 Burpee Broad Jumps
*warm up in nature - explosive sets - lighter loads

So you think you can plank?

In a teams of 3 perform the following:

7 min amrap of Cleans 60/40
7 min amrap of Box jumps
7 min amrap of Push ups

One athelete working at a time, while two others are planking

The score is the total amount of repetitions

Harjoitellaan kippi + kippivarpaattankoon

For time:
- 3 rounds of:
--- 50 Sit-ups.
--- 50 Jumping Jacks.
--- 50 Back extensions.
--- 40 Jumping Jacks.
--- 50 Scissors.
--- 30 Jumping Jacks.
--- 50 Russian twists (5/2'5 kgs bumpers).
--- 20 Jumping Jacks.
--- 50 Circles with medicine ball (6/4 kgs).
--- 10 Jumping Jacks.
--- 1 min L-sit hold.

Rinnalle Veto 5x3 (tekniikka)
Valakyykky 5x5 (kevyt)
Kelkka: 6 suoraa x kelkka + 50%omapaino (sprintteinä)
Pakaravammaisten special :) 3-5x8-15
Lihashuoltoa

Bench press 5-5-3-3-3-1-1-1-1 reps

5 kierrosta

5 leuanvetoa
6 etunojapunnerrusta
7 valakyykkyä

5 kierrosta
20 sek hollowpito
20 sek terispito
20 sek kylkilankku v
20 sek kylkilankku o
8 burpeeta

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Harjoitellaan maastavetoa 5 x 5
Leuanveto 5 x 5 kumpparilla tai negatiivisenä tai ilman