Viikko-ohjelma 23.-29.10.-23

Ma

Amrap 35 with partner

• 10 t2b
• 15 burpee
• 30 cal row

YGIG- other one can start with t2b when the first one starts to row

Ti

a) Handstand walk practice 15 min

• Free hs walk / partner assisted

b) emom 16 (40/20)

1. hs hold
2. passive hang
3. straight arm plank hold
4. Bike @60% effort

Ke

a) Speed box squat

• 5 x 3 with light weight

b) emom 10

odd: 3 high bxj (increase height)

even: 5 push up @31X1

To

Lepo

Pe

emom 40

1. Row cal
2. wb
3. abmat situp
4. du
5. rest

La

a) Back squat 20 min

• 5-5-3-3-1-1-1
• work up to a heavy weight (PR)

b) Shoulder press 20 min

• 5-5-3-3-1-1-1
• work up to a heavy weight (PR)

Su

Lepo