Rästi

• 10 Min EMOM of:
BB Bench Press (0:01 pause)
70-75% 5RM 2 reps
Pause @ on chest

3 Rounds
3 min AMRAP
12 cal row
12 row over burpee
12 box over step with dumbbell (22,5 kg/ 15 kg)

Rest 1 min

Strength:

4 rounds:
6-10 pull ups/ ring row
20 russian twist
6-10 push ups
20s. hollow hold
-rest 1-2 min between rounds-

Standing Banded Abs
3 x 10 reps, 3s up. Rest 60s

EMOM 15:
1.min HS Walk 2-10m
2.min 8 thruster, rest of time burpee
3.min rest

tekniikkaa:
-snatch
-tgu
-windmill

for quality:
4 rounds:
8+8kb snatch
8+8 kb tgu
8+8 kb windmill
1min hollow rock

Warm up(10)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(20)
WRK 3:00 Rest 1:00 x5
100m run
5 push ups
5 russian kettlebell/dumbbell/sandbag swing
5 tricep overhead extension

Finisher
50 double crunch
1:00 chest opener

EMOTM (Every Minute On The Minute)
for 20′
Even minutes: 5 Strict Handstand Push Ups
Odd minutes: 5 Front Squats

Keep bpm.125-145