Julkaistaan myöhemmin.

“Fat Amy”
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 KBS 24/16
10 burpees
10 push ups
10 burpees
20 KBS 24/16
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats

CAP 20

EMOMIN JÄLKEEN

3 Sets
5 Box Back squat
*Establish a heavy set of 5!

45-60min Z2 Bike

Fiiliksen mukaan mutta tähtää minimi 45min, ja että sykkeet pysyy hyvänä Pk alueella

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sp-%, rest btw sets 2-3min

Deadlift 8-8-6-6 reps

2x15' AMRAP, 3' rest
5/5 one arm KB clean @ 20/12kg
10 burpee box jump
20m bear walk
40 DU

continue second AMRAP where you finished last

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 6 @ building pace
1) Run
2) Air bike
3) SkiErg
+
@ workout pace
200m Run
10/7 (cal) Air bike
200m SkiErg

-venyy ja huoltoa 🤌🏽💥

For time

• 20 wall-ball shots
• 15 box jumps
• 10 deadlifts
• Max ring muscle-ups
• Rest