EMOM x 9 MINUTES
MIN 1 - 6-8 Front Rack Alt. Lunges*
MIN 2 - :45 Rope Climb Practice
MIN 3 - :45 Bike/Row/Ski

• Start Light and end at or slightly past workout weight.
• RPE 4-6

Th reg. + shoulder mobility

5 rnds for quality
10/10 m one arm waiter walk w. plate
6 splayed seat Thoracic extension w. WB (bear hug)
5/5 figure 8s w. WB

superset, 3 rnds
8/8 banded dead bug
10 banded glute bridge

3-4 Sets of 8-12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. Static Reverse Hyper Hold (60-90 Seconds)

*Repeat from 7.22.22 

Lepoja / Huoltoa

ekan viikon frekvenssi 2x12 kaikkia liikkeitä. eka kevyt toka raskas

30min amrap
X unbroken Goblet squats
X unbroken Burpees
X unbroken DU
Go for a number of reps you can hold unbroken for 30min. Rest after each round until you can talk in full sentences before you continue. Goal is to not feel burning/lactic acid throughout the workout.

Samalla painolla deadlift

AMRAP30

A.) 3 kierrosta
200 m farmari kävely (2 x raskas kuula)
Wall ball x 20
Askelkyykky kuula räkissä x 20
Kuulan siirto lankussa x 20
Kyykkyhyppy kuulalla x 20

B.) Loppuaika max määrä TGU

LEPO JA ENS VIIKOLLA KEVENNETÄÄN.

2-3 min light cardio
1-2 min cobra to downdog pose
1+1 min banded lat strech
1+1 min banded bully
10-20 band pull aparts with 2 sec pause (light) then 5-10 pass throughs