2) 30 min PK
200 rope jumps
45s plank
30s+30s side plank
1000m bike
2+2 light TGUs 8kg/10kg
single arm hang 10s +10s
20 box step overs

30 min PK
15 s hang, chin over the bar
15 s support on rings
30 s plank
30s ABH
12 box step overs
30+30 side plank
15 light kb swings
600m bike
600m row

Maastaveto 6x50%, 5x60%, 4x70%, 3x80%, 2x90%, 1x97,5%

2lankun penkki 3x1x100%

Stoppi-penkki 5x5x60%
-palautukset 1min

Takaolkapääsoutu 4x25

3× 17min

1) Kone

2) Core, 8-10× Liike
Sivutaivutus
Yhden jalan lantion nosto
Dead bug
Roikkuen strict jalkojen nosto
Submax lankkupito
30s-45s lepo

3) Mobility, 8-10x Liike
Sivukyykky
Askelkyykky taakse+ kierto kohti kantapäätä
Kepillä olkapääheilautukset
Kepillä hyvää huomenta
Selinmakuulta polvet puolelta toiselle koukussa.

4 Sets Of:
10 Hip Thrusts
15 GHD Back Extensions
2:00 Rest

50 kaloria soutu, hiihto tai pyörä
30 Kahvakuulaheilautus
50 tuplanaruhyppy
30 istumaannousu

3 rounds for time:
15 Pull-ups
10 Burpees to Target, 10-15cm jump

Rästi

Warm-Up

2 Sets
Yoga Push Up x 8
Prone Snow Angels x 8
Side Plank Rotations x 8/side
——————————————————-

3 Sets (or AMRAP 8)
10 Kipping Toes to Bar
20 Anchored Feet Sit Ups
250/200 meter Row/Ab/Ski @ 90% effort
rest 1min between sets

————————————————-

2 Sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls
-rest 1min between movements-

—————————————————

Shoulders + Arms
3 sets
A1) 1/2 Kneeling Strict DB Press: 8-10/arm; rest 60sec
A2) DB Parallette Tricep Push Up: 8-10reps; rest 60sec
A3) Alt. DB Bicep Curl: 8-10reps/arm; rest 60sec

• Every movement: Fast Up, 3 sec Down!!

Partner workout:
40-30-20-10 Hang Power Cleans @70/45kg
10-8-6-4 Rope Climbs
40-30-20-10 Wall Balls @20/14lbs

• Time cap 30:00