40 punnerrus
30 pistooli kyykky
20 box
10 dippi
20 box
30 pistooli kyykky
40 punnerrus

Maastaveto 2,2,2,2,2

nousevilla painoilla, tauot 2 min.

SHOULDER PRESS
1RM

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals.

10 min AMRAP
30 x Double Unders
15 x Power Snatches 35/25kg

Progressions:

• Strict leg raise (both legs bent)
• Strict leg raise to the horizontal plane
• Strict leg raise/T2B both legs straight

Use the 5x10 table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

or 5x15:

• 3 x 3
• 5 x 3
• 3 x 6
• 4 x 6
• 4 x 10
• 5 x 10
• 4 x 12
• 4 x 15
• 5 x 15

Matka kommenttiin

Rope climb practice for 15min

Three sets of five

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders