Aerobinen

4 rds:

• 2 min Row easy pace
• in 2 min 16 x box step up and remaining time farmers hold/slow walking (”rx” 2x32kg/2x24kg)
• in 1 min hang on the bar max time

active rest 3 min

4 rds:

• 2 min Ski easy pace
• in 2 min 8 x Hang muscle snatch + 8 press/push press behind the neck and remaining time reverse lunge w/easy pace
• 1 min rest

ROOKIE WOD klo 17  

Tempaus taito ja

For quality and moderateweights

3 rounds:

• 7+7 Frontrack KB squat (use1 KB and rubberband between knees)
• 16 KB clean (8+8)
• 14 backextension w/abmat
• 30+30 sec. side plank (1 minuutin aikana)

KEHONHUOLTO kl0 18.30

• Jalkojen availu ja alakropan venytykset