Kyykky 5x2x85%

Suorinjaloin maastaveto sumolla 5x10
-karkea arvio noin 40%

Jalanloitonnukset kumpparilla 3x20 / jalka

Vatsarutistukset 1x50

Perform as many consecutive wall-ball shots without rest or dropping the med ball. Your score is the number of reps.
The standard is a 20 pound med-ball thrown at a 10 ft target.

Back squat

8-8-8 3+reps in tank, not too heavy/ E3MOM

2 Rounds (35min)
5min Row
-1min rest

5min any bike
* -1min rest*

5min amrap
10 ring row
10m bear crawl
10 worm push up
10m walking lunge
20 sit up
* -1min rest*

3x 5 weighted pull up (5-10kg in tank)
3x 5 weighted ring dip (5-10kg in tank)
2x10 bench press
2x10 barbell row

YGIG 45min laadukkaasti

40cal koneella
24m Farmarikävely
20 Lapavetoa
16 Joogapunnerrusta
20 Kiertovatsaa

3 rounds
20 alt. DB arnold press
8 wide push up
15 banded tricep push down

3 rounds
10 seated pause knee extension
10 seated heel raise
10 elevated glute bridge

3 rounds
10 narrow dB floor press
10-15sec push up bottom hold
30-40sec wall sit hold

Warm Up
3 rounds
1 min row
15 glute bridges
10 box jump, step down
:40 Plank Hold

Strenght
Sledge Push 4x20m @moderate weights
rest 2-2.5 min
Military Bench Press 4x4reps @moderate weight
rest 2-2.5 min

Metcon 1
Complete 80/60 calories of air bike
perform 5 toes to bar every min, starting at 0:00
pyöräile niin kauan et kalorit tulee täyteen pitäen moderate pacea eli tahtia jota voisit pitää yllä 20+min.

rest 5 min

Metcon 2
5 rounds
5 c2b or pull ups + 10 push ups + 15 air squats

Accessory Work
2x15 skull crusher
2x15+15 single arm elbow row
2x15 rolled up ghd back extensions

Rowing intervals (80% effort)

4 x 1000m row, rest 4-5 min between