130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

for time
14-12-10-8-6-4-2
goblet squat (scaled air squat)
burpee over object (scaled up down)

scaled

Alkulämmittely leikkiä ja mobility

Eläinliikket

Wod
Kuperkeikka
Roikunta
Kyykky
Lankku
Patsas
Vaaka

Loppuvenyttelyt

10 Rounds
Min 1: 15/10 cal Row
Min 2: 12/8 cal Bike
Min 3: 10 DB step ups (lightweight)

30:00 min total time

4 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

E90S for 15min
1: weighted pull up, Build up to 3rm in 5 sets
2: Banded Nordic hamstring curls x6-8
+
3 rounds
60sec Row for cal
30sec rest
60sec Kb swing
30sec rest
60sec DB Renegade row
30sec rest

RestDay!

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CONDITIONING
AMRAP 25 with a partner:
60 Russain KBS (70, 53)
30/25 Calorie Bike
120 ft. Farmer Carry (70, 53)
30/25 Calorie Row
- Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP.

EXTRA CREDIT
1a) Handstand Hold: 4 x 20 seconds. No rest.
- Rx+ 20 Ft Handstand Walk
1b) Hollow Hold: 4 x 20s. Rest 60s.
- Rx +L-Sit Hold

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Tupla amrapit

8min amrap
60 single under
12 Kb swing

6min Rest

8min amrap
7 Sumodeadlift
12 cal Row