Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
EMOM x 12mins
1st - 5 Broad Jumps (jump for distance each rep)
2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
3rd - Row 35sec @ Moderate Effort

Hang Squat Clean 5x3 reps.

Deadlift 5x3
Try to be consistent throughout all sets, warm up and start heavy but keep good form

Alkulämmittely ja mobility

Harjoitellaan boxihyppyä

1min On 1min off 3 kierrosta
Boxin yli burpee
Kone

Loppuvenyttelyt

Superkids

2 kierrosta

30 leukaa
30 istumaannousua
20 vala-askelkyykkyä (levypaino)
20 istumaannousua
10 käsilläseisontapunnerrusta
10 istumaannousua

Ninjat

2 kierrosta
40 leukaa
40 istumaannousua
20 vala-askelkyykkyä
20 istumaannousua
10 käsilläseisontapunnerrusta
10 istumaannousua

You go, I go

Back Squat + Deadlift, use approximately 60 % of your 1 RM back squat and deadlift

1 rep + 1 rep
2 reps + 2 reps
3 reps + 3 reps
4 reps + 4 reps
.
.
10 reps + 10 reps
9 reps + 9 reps
8 reps + 8 reps
.
.
1 rep + rep

This is a pyramid workout with a partner. Partner A does 1 back squat + 1 deadlift, while partner B rests. Then partner B does 1 back squat + 1 deadlift, while partner A rests.. then go on until 10 + 10, then start to go back to 1 + 1.

Partners use 1 barbell on the rack for squat and 1 barbell on floor for the deadlift. If you have different weights, you have to load + deload the barbells accordingly.

The result is total KGS lifted that day by the team !

• For Time:
Bar Muscle Ups 21/15 reps
3’ rest
Bar Muscle Ups 15/12 reps
3’ rest
Bar Muscle Ups 9 reps
3’ rest

For time:
- 500 m Row.
- 30 sec rest.
- 100 sit-ups.

Harjoitellaan etukyykky

5 x 7

Pidetään pieni pallo (4 lbs) pyllyn alla, palloa saa vain hipaista pyllyllä!