Lämmittely ja mobility

Etukyykky

10min amrap
50 naruhyppyä
8 gtoh levypainolla tai pallolla

Loppuvenyttelyt

30min Amrap
500m row
1000m bike
500m ski
1000m bike

2 rounds + 500m row

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

15-20 weighted sit-ups (heavy db)
5-10 bar hanging windshield wipers
10 ab wheel (test also with a barbell)

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 sitting leg raises over an object
20-30 laying windshield wipers
20 L-sit hang kicks (slow pace)

For Time:

40 wallball
30 sit up
20 power snatch @40/30kg
10 ohs
20 power snatch
30 sit up
40 wallball

(Target under 12min Time cap 18min)

3 @60%
2 @70%
2 @80%
4 x 4 @85-90% V.1
Rest 3min between sets.

Prosentti suuntaa antava. Pidä painot toistoreservin mukaisena!

Back Squat

7 x 4 x 80-85 %

SO 3:00

Backsquats 5-5-3-3-1

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

15-30 GHD
16-30 single leg V-ups
2*10-20s L-sit on parallettes

For time:
6 rope climb
24 hr push ups
48 wallball