Max effort lower:
1RM box squat to parallel
– No failed attempts!
– 20 min cap
Metcon:
Every 3 minutes for 6 rounds
250m row
– souda 1 min jos soutu ajallisesti pidempi (upscale 45s)
Strength accessory:
1. 3×10 Nordic curl/Russian curl
2. 3×10 reverse hyper
3. 1×100 band good morning
4. 3×10 weighted abmat sit-up w/ bar overhead
– 60-90 sec rest on all
Lähtöajat:
16.00
17.00
18.30
19.30