In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs
10 Front Squats 40/30kg

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned
task.

• 4 Round of:
Run 400 m
BB Power Snatch (35/25Kg) 21 reps
Bar Facing Burpees 21 reps

Harjoitellaan:

Hollow ympyrä 3/ suunta

Teris ympyrä 3/suunta

Vauhtipunnerrustekniikan läpikäynti

Lämmittely:

1 x 5 pelkkä tanko
1 x 5 tanko + 1 korotus
(tarvittaessa toinen lämmittelykorotus)

Treeni:
3x14 pystypunnerrusta

AFAP
10 double unders
40 pull ups
10 double unders
30 push ups
10 double unders
20 single leg squats
10 double unders
10 toes to bar
10 double unders
20 single leg squats
10 double unders
30 push ups
10 double unders
40 pull ups
10 double unders

-

3 rounds For time:
- 30 Wall ball shots (9/6 kgs).
- 20 Sumo deadlift high pulls (40/25 kgs).
- 30 Box jumps (24"/20").
- 20 Biceps curl.
- 30 Sit-ups.

For time :

100 Burpees
200 Air Squats
100 Burpees
200 Air Squats
50/35 Cal Row.

TC 33 min.

Taululla voipi olla joku core treeni
tai

kehittele oma.
Yks vaihtoehto : 6-8 x 40 sec on/ 20 sec off ja plank hold.