”Popeye”

20min
5 Rinta tankoon leuanveto
10 Seinäpallo
15 Kahvakuulaheilautus (USA) 24/16kg

A)
Glute Bridge Floor Press
5 x 5 @55-70%, every 60s.
- These are SPEED reps. Move fast!
- Slightly heavier than last week

B)
Elevated Ring Row
4 x 15-20. Rest 60s
- Option: Ring Rows

Metcon (time)

3 Rounds for time:
30 Knees to elbows
30/21 Calories bike erg
CAP: 12 minutes

Rest 3:00

3 Rounds for time:
30 Kettlebell taters 24/16kg
30/21 Calories row erg
CAP: 12 minutes

Accessory (optional):

3-4 Rounds of:
8-12 (per side) Front rack dragon lunges.
1:00 rest
15-20 Squat jumps
2-3 min rest between rounds.

EMOM x 24

1) row
2) 8-10 Double DB box step over
3) 20-50 DU

Warm up: 2-3 rounds
10 mountain climber
5 up & down
10 squat jump
10 superman
*
4 x tabata
1) v- up/ sit up
2) split jump
3) plank hold
4) up&down

Tabata is : 8 rounds, 20s On / 10s Off

4 rounds

12 wall ball 9/6kg

20 DU

10 burpees

Bent-over row 2×12  (with snatch grip)

Yhden käden valakyykky käsipainolla/kahvakuulalla 3x5/5 toistoa

Warm up/ For quality: 2-3rounds
1) 20 x-jump
2) 15-20 wall squat
3) 10-16 snow angel
4) 6+6 windmill
5) 20 russian twist
*
For time:
5 rounds
20 reverse lumge
20 x-jump

GO FAST!

8min AMRAP
6 Hang power cleans
30 High knees (60 steps)

M: 60-70kg
W: 40-50kg