Lattiapenkki 3x5x80%
Pystypunnerrus 4x10
Face Pull 3 sarjaa
Hauis 5 sarjaa

Superkids

20 vauhtipunnerrusta
20 burpeeta
20 leukaa
20 abmat situps

Joka välissä tee 20 naruhyppyä

Ninjat

30 vauhtipunnerrusta
30 burpeeta
30 leukaa
30 abmat situps

Joka välissä tee 30 naruhyppyä

Complete 3 rounds of the following:

Cardio 50 Calories
25 Overhead Dumbbell Lunge to Knee Down
25 Lateral Lunge
25 Kettlebell Swing
25 Stability Ball Leg Curls

3 sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry,
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

10 rounds for time of

• 5 weighted push-ups
• 10 push-ups

♀ 25 lb plate ♂ 45 lb plate

For the weighted push-ups place a 25/45-lb. plate on the back and drop the plate after the fifth rep. Then, continue with unweighted push-ups.

6 sets:
Max rep mixed grip pull-ups (One hand on a bar, one hand on a rope or towel - switch hands each set)
8-10 Strict Tempo dips @ 21x1

Aikaa vastaan:

21-15-9:

• leuanveto
• swingi (amer.) (N 16kg / M 24kg)

, jonka jälkeen

15-12-9:

• boksihyppy (N 50cm / M 60cm)
• toes-to-bar

, jonka jälkeen

9-6-3:

• käsilläseisontapunnerrus
• taters (N 16kg / M 24kg)

Lepoooo!

12 Days of Christmas
Do in order like the song
25 min AMRAP

1 minute plank
2 KB flip to squat (53/35)
3 Single leg deadlift each leg w/ KB
4 Box step ups w/KB (24/20)
5 American KB swings
6 KB alt. snatches
7 High pulls
8 KB Thrusters
9 Russian twist w/ KB
10 Clean and press alt. w/KB
11 Burpees
12 KB Goblet squats

1 min max cal assaultbikellä
7 min lepo
1 min uudelleen sama