• 16-20 Min EMOM of:
1st Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
2nd Min
Row 200-250 m

Add 5kg every round
Start from Girls 20kg Boys 30kg

OHS
FS
BS

TC: 25min

3rounds
20x Sit up
20x Leg raise
20x Crunch

Ninjat: 6 x 6 vauhtipunnerrusta

Superkids: 4 x 12 vauhtipunnerrusta

Kipping Pull up practice:
Hollow rock & Arch rock
Scapular Pull up
Shoulder blade push up
Kipping technigue

12 – 9 – 6
Thruster (30/42,5kg)
Kipping pull up

Rest 2min

12 – 9 – 6
Pistol squat
Push up

TC: 15min

"8 Front Squats 80/60
16 Over-the-Bar Burpees
32 Double Unders

6 Front Squats 80/60
12 Over-the-Bar Burpees
24 Double Unders

4 Front Squats 80/60
8 Over-the-Bar Burpees
16 Double Unders "

OPEN 20.1

200 naruhyppyä (singles)
50cal row
200 naruhyppyä

4 rounds for time:

20 Toes to Bar

20 M / 15 W Calories Bike or Cal Row

20 Kipping Handstand Push Ups

21-15-9
T2B
Overhead Squats (60/42,5kg)
Over-the-Bar Burpees

Maastaveto

6 x 3

*Kaikki sarjat samalla painolla
*Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
*Sarjat 2 minuutin välein