COMPLETE #15

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RPE 9

Warmup 4 MINS

8x Crossover Plate Deadlift
15s High Knee Run
8x Plate GTOH
15s High Knee Run

SEVEN SINS 38 MINS 

18min Work/ 2min Rest, 1 complete circuit

Zone 1:
7 Rounds for Time, TC 18MINS
7x Deadlifts rx 100kg / 80kg
200m Sprint
12x Pull-ups
40 seconds Rest

S1: Reduce weight in Deadlift, 100m Jogg
S2: Reduce weight in Deadlift, 50m Walk, 12x TRX Row

A1: Deadlift weight 135kg / 95kg

Zone 2:
7 Rounds for Time, TC 18MINS
7x Parallell Push Up
200m Sprint
12x Heavy KB Swing rx 28kg / 20kg
40 seconds Rest

S1: Reduce weight in KB Swing, 100m Jogg
S2: Incline Push Up, reduce weight in KB Swing, 50m Walk

A1: KB Swing 32kg / 24kg

FINISHER

For time, TC 6MINS

5 rnds
20M Burpee Broad Jump
30s Rest