EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

CLEAN On The plate
5x2@kevyt pal 2min

POWER CLEAN + CLEAN
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

EILINEN tai

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

4 x 6/6 V.2/120s

EMOM3 x 5

Push Press 5-5-5-5-5

50-60%

A,
1¼ Front Squat 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Complete with a full squat to parallel, back to full squat, and stand for each rep.

B,
3 rounds of:
max rep Assault Bike Calories, 3 mins
-- then --
AMRAP in 3 mins of:
10 Russian Double Kettlebell Swings@24/16kg
10 Double Kettlebell Front Squats
10 Double Kettlebell Push Press
-- then --
max rep Assault Bike Calories, 3 mins
-- then --
AMRAP in 3 mins of:
30 Air Squats
15 Toes-to-bars
10m Handstand Walk

Log your total reps completed/accumulated for each max rep/AMRAP section.

C,
Banded Hamstring Stretch, 60 secs/side
Roll/Smash Quads, 90 secs/side
Banded Lat Stretch, 60 secs/side
PVC Shoulder Stretch, 60 secs

🦒🏋🏋🦒🏋🏋🦒

Max.
20,9,7

2min tauot

Amrap 10 mins
3-6-9-12….
Cal row
Single Kb squat clean

3 Mins rest

Amrap 10 mins
3-6-9-12…
Cal row
Target burpee

3 mins rest

Amrap 10 mins
3-6-9-12…
Cal row
Atomic sit up

For time

• 10 front squats
• 5 rope climbs
• 10 front squats
• 4 rope climbs
• 10 front squats
• 3 rope climbs
• 10 front squats
• 2 rope climbs
• 10 front squats
• 1 rope climbs

♀ 125 lb ♂ 185 lb

3x max reps pull ups