Samankaltainen viikko kokonaisuus, kuormaa lisätään.

AMRAP 15:00
15 Cal Bike/Row/Ski
40m each Single Arm Farmer Carry
15 Cal Bike/Row/Ski
50/30 Push-ups (scale to complete in 3 'easy' sets)
15 Cal Bike/Row/Ski
50 Hollow Rocks

hip & spine mobility

4 rnds for quality
30/30sec unilateral KB front rack hold
8/8 alternating superman
5/5 KB teapot

triset, 3 rnds
8/8 band resisted side plank clamshell
10m tiger walk (slow speed, focus on core
stability)
5/5 windshield vipers

Band Stability Adductor Plank Walk: 3 x 8-10 each. Rest 60s.

Midline

5x15 GHD Sit Up
Rest 2 mins between sets

2 rounds of:
1000m Skillmill Run
Rest 1:30
800m
Rest 1:30
400m
Rest 1:30
200m
Rest 2 mins

Build to Heavy Single

E2MOM for 3 rounds:
1) AMRAP: 10 Crunches + 10 Reverse crunches
2) Rest
3) 10 Ab-wheels + Plank hold
4) Rest

*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+%, rest between sets 3-5min

10 rounds per athlete. You go I go.

5 HSPU
5+5 Pistols
10 T2B