MAANANTAI
Peruskuntoilua
TIISTAI
Partner metcon
0:00-12:00 10 rounds 100m row 15 air squat 10 box over jump 12:00- 18:00 7rep Front squat max 18:00-20:00 Rest 20:00-32:00 12min amrap 7 hang to overhead 7 front squat 7 hang to overhead 7 front squat (24/16)
KESKIVIIKKO
9.30 Huolto 16.00 Huolto 17.00 RästiWod (ma / ti) 18.15 Huolto 19.15 Huolto
TORSTAI
Find heavy thruster 2rep For time: 15cal Ergo 5 Thruster 12cal ergo 4 Thruster 9cal ergo 3 Thruster (70/50kg) Do 30-40 GHD hip extensio
PERJANTAI
30min vauhtikestävyys
LAUANTAI
5-3-3-1 Weighted pullup Emom16 1) 6 ring row 2) 6 shoulder press 3) 6 bicep curl 4) 10 reverse v-up
SUNNUNTAI
Active recovery (gymnastics) *RästiWod klo 15.00 (to/la)