20 jumping bar MU
every 5 stop and do 10 front squats @65

• 15 Min AMRAP of:
BB Overhead Squats 15 reps
GHD Sit Ups 15 reps
Double Unders 75 reps
BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets

Woima live 8.4

AMRAP 15
8+8 sliding backward lunges
8+8 sliding side lunges
8+8 sliding crusty lunges

TABATA 8
V-Up

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

400m run, 25/20 cal bike or 500m row

Then 3 rounds
10 Seated DB press
10 sit ups
10 push ups

Lepopäivä<3

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

E2M for 18 min (3 sets)
1 – Push press x5
2 – SA DB/Kb rows x 8-15
3 – Suitcase Carry x 100 Meters (50 meters each side)
+
5rft
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

Strength (load)

Push press, 5 sets of 4.
Every 2:30. AHAP!

Score: total kg lifted.

Metcon (time)

For time:
50 SDHP
50 KBS
Timecap: 5 minutes

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements