Koita pysyä 4 min lankussa! Muista pitää vatsat tiukalla! Selän pitää pysyä suorana! Jos joudut lepäämään, tee 5 burpeeta ja jatka lankutusta niin kauan että 4 min tulee täyteen.

Sen jälkeen
*21 - 15 - 9

*Boxihyppy tai vauhditon pituushyppy
*Aasinpotku vuorojaloin (niinkuin menisi käsilläseisontaan,)

Back: EMOM for 4 rounds
1) 8-12 Deadlifts
2) 8-12 Ring rows
3) Hip extension hold on box (partner holds) / Rest
4) Rest / Hip extension hold on box (partner holds)

A. Warm Up

4 RND
10 Front Rack Lunges
10 Thruster
10 Lateral Bar Burpees

B. Forza

6x10 H. Power clean

C. For Time
5 Rnd
30 DU
15 Spider walk
10 DB Box Step Over
Rest 2:30

D. For Time
10 Rnd
15 Wallball
20 DB Snatch

E.
6 Rnd
4' Run
1' Rest

PK-treeni

EMOM 30min

1. 45 sec row
2. 5-10 T2B
3. 45 sec m Single arm OH Waiter walk with plate (RIGHT)
4. 45 sec m Single arm OH Waiter walk with plate (LEFT)
5. Rest

Pidä tasainen ja kevyt tahti.

Every 90sec x 3 Sets
AB 9/6 Cals
12 Air Squats
Every 90sec x 3 Sets
45 Double Unders
10 Wall Facing Shoulder Taps

For Time :
► 50 Box Jump
► 50 Jumping Pull Up
► 50 KB Swing
► 50 Walking Lunge
► 50 Knees to Elbows
► 50 Push Press
► 50 Hip Extension
► 50 WallBall Shot
► 50 Burpees
► 50 D.U.

Back squat 4 RM, then 3x 2-3 reps @ same weight

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(25)
5/5/1=:40 on :20 off
shuttle runs
alternating shoulder press
lateral hopovers
dips
body builders

Finisher
50 kneeling crunch
1:00 min chest opener

40 - 30 - 20 - 10 reps for time

Burpees
Air Squats

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:
Air bike
Row
SkiErg

– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)