-Agilityä

-5 x rive riipusta + maasta + saksityöntö

The Spartan

400m Run with Slam/Med ball @9/12kg

10 Rope Climb

400m Run with Slam/Med ball @9/12kg

60 Burpee Box jump over // partner on a dead hang

400m run with Slam/Med ball @9/12kg

60 Pull up // partner on plank hold

400m run with Slam/Med ball @9/12kg

60 DB box step over @2x22,5/15 // partner on wall sit

Cash out: 300 DU

OPTIONAL COOL DOWN
8:00 of Yoga Flow...
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

5min easy row/airbike/bike with nose breathing only

Thoracic Flow video

3 x max reps strict toes to bar

A/
2 rounds of :
40 DU
14 C2B
15 OHS @50/30kg
14 T2B
TC: 15'

B/
12-10-8-6-4-2
Def HSPU
6-5-4-3-2-1
Squat Snatch (Weight is growing after each sets! Suppose to be heavy @ the end! F.e: 35-40-45-50-55-60 kg for Men; 20-25-30-35-40-45 kg for Women)
TC: 20'

Walking lunges 4x30m
Dumbell row 4x8-8

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Työntö

For time:
Row 5K @ easy-moderate pace