Vipunostot taakse 4x25

Penkki 5x75%

Pystypunnerrus käsipainoilla istuen 4x8-15

Vipunostot sivuille 4x8-15

Etunojapunnerrus 3 x Amrap

AMRAP 9:00
9 Cal Row
9 each Single Arm DB Push Press@22,5/15kg
27 Double Unders

Goal: Hard effort, Shoot for 5+ completed rounds.

Extra:
DB Floor Press: Max reps in 2:00 with lightish load

3 rounds for quality
4 bar Mus
5 HSPUs
10m HS-walk
5 pass throughs

3 sets:
10 Front Foot Elevated Alternating Front Rack Reverse Lunge Steps (1=1)
- Stand on a 20kg plate and step back
- Rest 2min btw sets

20 min AMRAP

8-10 situp/tuck-up/V-up
10 KB/DB Hang Clean & Press

6+6 SA Bent over Row

A)
4x5min /30s tauot (kerran kaikki)
1) 20Cal koneella 20 Viivajuoksu
2) 20 Boxille nousua 20 Kp-tempausta
3) 20 Istumaannousua 15 Vauhtipunnerrusta
4) 20 Ilmakyykkyä 15 Rengassoutua
RPE: 7-8

B)
YGIG 20min
500m/1km kone
24m Burpee boardjump
48m Farmarikävely
RPE: 8-10

C)
Jähy 2-3min kevyt kone
Liikkuvuus:
skorpioni
pohkeet
rintaranka
RPE: 3-5

EMOM 9

1 minute : 10 Weighted Box Step-Ups
2 minute : Plank Hold
3 minute : 12 Ring Rows

4x3

( pause 5s bottom of squat, 2-3 reps in tank)

BikeErg Wingate intervals (anaerobic capacity)

4-6 x 0:30 @ for max calories

– 4:00 @ 40-60%FTP20 between sprints –

Flow. Once you start, aim to stay on the bike for the remainder of the session (all recoveries are active), except perhaps a short walk/recovery after each sprint.
Note (pace). You’re simply trying to go as hard as you can for the 0:30 each time. %FTP20 are based on average watts from the Bike power profile. The % won’t work for pace/1000m or calories/hr (so use watts for the recovery portion).

of sets. Your goal is to hit at least intervals at max output. IF you feel like you have 1-2 more in you after that, go for it but 4 intervals (done at right intensity) is already a good stimulus.