Tekniikkaa + työsarjat.

3 Sets:

20 Pausing GHD Hip Extension
20 Pausing Banded Glute Bridges
:30 + :30 Side Plank

For time :

60/45 Calories Row
45 Chest to Bar
30 Deadlifts 102,5/70kg ( 90/60kg)
15 Bar Facing Burpees

(10 - 15 min )

3 rounds

1:00 Easy Echo
4 push Ups
8 Air Squat
12 Box Step Ups

1:00 Laying front rack stretch
1:00 + 1:00 Banded Triceps extension
1:00 Frog
1:00 Squat bottom hold

For time :

7 Rounds
3 Push Press
3 Front Squat
3 Box Jump 30"/24"

30/21 Calories Echo Bike

5 Rounds
3 Push Press
3 Front Squat
3 Box Jumps 30"/24"

30/21 Calories Echo Bike

3 Rounds
3 Push Press
3 Front Squat
3 Box Jumps 30/24"

52,5/37,5kg

( Röppänen ajetaan vain pyörällä kolmesti )

15 - 20 min

3rounds:
10+10 s.l glute bridge
8+8 windmill
12-20 russian twist

Single Leg Glute Hip Thrust - Shoulders on box: 3 x 5 + 3 count at top of each rep. Rest as needed.
+
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds
20 cal row
10 kb swings 32kg/20kg
8 ring dips

6x
2min BikeErg
2min Row

2min Rest

2min SkiErg
2min Echo Bike

2min Rest