Harjoitellaan

Kahvakuulaheilautus ja jos on aikaa, kahvakuularive

Opetellaan köysikiipeilytekniikka

Jos osaa,
3 x 2-3 köysikiipeilyä, 2-3:n hengen ryhmissä, 1 tekee, 2 lepää.

ladder
10-1 OH SQUATS
1-2 Bar facing burpees

5 rounds:

AMRAP 3'
12 C&J with DB
6 C2B
AMRAP 3'
Burpees box jump over
Rest 3'

Cool down
2-3 min light cardio
1+1 min leg across body strech
1+1 min calf/achilles strech, stand on 20kg plate while doing this. (feet on plate, heel on floor)
1-2 min couch strech (each side)

Pitkää pk-kuntoilua.

AMRAP 6
3 power clean 42,5kg
6 hr push ups
9 air squat

400 M. Run Buy In

8 Min AMRAP -
1 x Ring Dip
1 x Bench Press
1 x Pull Up
1 x Chin Up

8 Min AMRAP -
10 x Ring Row
10 x Bench Press
10 x Chin Up
10 x Box Dip

4 Min AMRAP
Weighted Leg Raise
Box Jump
Weighted Abmat Sit Up
Box Jump

EMOM 20
1 min: row 12 cal
2 min: max rope climbs
results is total rope climbs

Pair workout
Station 1
Row for calories
Bike for calories
Station 2
Burpee box jumps
KBS 24/16
Station 3
Deadlift 100/70
Front squats 80/55
Station 4
Dumbbell snatch 20/15
Push ups