2:00 plank hold
30 box jump-overs
80-m DB farmers carry (15/22.5 kg)
2:00 plank hold
20 box jump-overs
80-m DB farmers carry (15/22.5 kg)
2:00 plank hold
10 box jump-overs
80-m DB farmers carry (15/22.5 kg)
– Use two dumbbells.

For time:
1:00 plank hold
20 box step-up overs
80-m DB farmers carry
1:00 plank hold
15 box step-up overs
80-m DB farmers carry
1:00 plank hold
10 box step-up overs
80-m DB farmers carry
– Use two dumbbells.

DELOAD WEEK

3 rounds at a sustainable pace

3 min AMRAP: 8 toes to rings + 4 burpees to rings
3 min: easy row
3 min AMRAP: 32 double unders + 16 reverse lunges
3 min: easy shuttle run (7m)

Raaka Rive+Rive riip ap+Ylöst.
6sarjaa
-1+2+1

Rive nivusilta + Etukyykky+Ylöst.
4sarjaa
-2+2+2

4 x e3m:
12 alt. front rack forward lunge @ RIR 2-3
10 DDB RDL @ RIR 1-2

-> Front rack forward lunge video:

Shoulder Press

5-5-5-5-3-3-3

Go Every 2:30

36 Rounds for Time:

1 Rope Climb
2 Thrusters @70/50kg
3 Burpee Box Jump Overs @75/60cm

TC 40min

Kolmen hengen tiimeissä. Ygig per kierros. Idea liikkua kovaa, mutta taloudellisesti! Skaalaukset: rope climb->korkeus->1-2 modified rope climb thruster->paino burpee box jump over->boksin korkeus

20 Min AMRAP
20/15 Cal Machine (ski 18/14)
15 wall balls
9 c2B

5 Bar MU
50 Double unders
10/10 db or kb row ( single arm row)
15 v-sit up

7min for quality:

8+8 external rotion in 90/90 position
8+8 dynamic psoas stretch (sääri seinällä)
8 kang squat
8 foam roller thoracic extension

External rotation in 90/90 position:

Dynamic psoas stretch:

Foam roller thoracic extension: