10 minuuttia laadukasta lämppätreeniä

2 wall climb
10 good morning
10 goblet squats
20 jumping jacks
20 alternating v ups

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Muscle snatch + overhead squat

Lunge Flow video

3 kertaa Back squat, 95% 5RM

5 - 5 - 5

Double-Under Pyramid

Do unbroken sets of double-unders, starting with 5 reps, with three burpees after each set. Increasing the double-unders by 5, up to 50 reps. So 5, 10, 15, and so on, then back down: 45, 40, 35…, with three burpees in between each double-under set. Every time you miss a jump do five push-ups.

AMRAP 12:00
15m/side x Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows @35/25kg

AMRAP 32:00 in teams of 2:
32 Wall balls @9/6kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

E10M for 40min
1000/800m Row
80m Walking Lunges
40m Farmers carry
20 Push ups

Banded deadlift 18-15-12-9 reps

4 kierrosta

100 m soutu
5 soutulaitteen yli burpeeta ( voi astua soutulaitteen yli )