Basic Endurance 45

150m Farmers Carry 2x15kg / 2 x 12,5kg
20 Wallball
40 Cal Any Machine
20 Wallball
30 DeadBugs

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

Amrap deadlift@80%

“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

5 rounds
5 power cleans @40/25
5 thrusters @40/25
5 chest to bar
5 toes to bar
25 double unders

• 1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps

Cumulate 3min Active/Passive Hang nose breathing only

Alkulämmittely ja mobility

Tempaus, allemenoharjoittelua
Snatch balancea ja riipusta kyykkyyn

15min amrap, parin kanssa
Kalorit koneella, joka 2min välein 8 linkkaria molemmat tekee

Loppuvenyttelyt

On the 10:00 x 3Rds

250Row
15 t2b
15 WB
250 Row

Day 2:

20- Push up mountain climbers

30- Leg circles (left leg)

30- Leg circles (right leg)

25- Shoulder tap push up

25- Sit-ups

15- Lunge skips (left leg)

15- Lunge skips (right leg)

20 secs- Wall sit

25- Bunnyhops

25- Up and down planks

20- Plie squat

20- Single-leg bridge lift (right leg)

20 secs- Single-leg bridge lift (left leg)

Do three sets with a break every three exercises to complete the 45 minute workout