AMRAP 4 TABATA WITH NO REST BETWEEN TABATAS.:
- TABATA pull ups.
- TABATA push ups.
- TABATA sit ups.
- TABATA air squats.

3 Rounds for Quality, cap 20 min

40 steps: 2 x KB Front rack carry + 5 KB thrusters at the start, end and every 10 steps (2x 16/12 kg)
5-10 strict chin-ups, AHAFA
10 high box jumps

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• HS/mu practise
• NATE
• 3 r fq

• 45 Min of:
Run
200 m @ 60% MHR
200 m @ 70% MHR
200 m @ 80% MHR
200 m @ 90% MHR

The 7even
7 rounds
7 handstand push-ups
7 thruster @70/45
7 knees to elbows
7 dead lifts @120/55
7 burpees
7 kettlebell swings @32/16
7 pull ups

3 rounds of "Fight Gone Bad" for reps:
1) cal Ski
2) AMSU
3) Goblet squats
4) K2E
5) Rest

With a partner for time,

30 toes to bars
60 squat clean, 42,5kg
30 toes to bars

You can split the reps as you like.

Here are a few tips to improve your running abilities for example for saturday's Leppävaaranjuoksu

Warm up, jump rope running 200-400m

Tempaukset Dumbbeleiden päällä seisten.

Perform as many reps as possible in 8 minutes:
Wall ball- 5 reps
Burpee- 5 reps

Rinnallevetotekniikka