4x
6min Work (switch machines every 2nd minute)

2min rest between rounds

Penkki 6x4x70%
-joka sarjan välissä facepulls TAI band-pull-aparts x20

Sotilaspenkki käsipainoilla 3x12-20

Vipunostot eteen istuen 3x12-20
-käsipainoilla / kämmenet itseä kohti

Hauiskääntö tangolla 5x10

For Total Load:

5 Sets Of 2

5 sets of 8 Romanian Deadlifts
Set 1: @65%
Set 2: @70%
Set 3: @70%
Set 4: @75%
Set 5: @80%
- Rest 2min btw sets

Rest day - what did you do?

Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run

score: total time

4 sets
10 V-seated Double DB/KB Presses
5/5 Saxon Side Bends

BACK SQUAT VK 3/4

5-4-3-2-1 reps
every 2min

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lisää viime viikosta :)

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

2 rounds

In 3 minutes
450/400m row
AMRAP burpee over rower

1,5min rest

3min AMRAP
8 box jump 60/50
16 KB swing 24/16

1,5min rest