POWER #3

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Warmup

4 MINS / AMRAP 

4x Cat-Cow
4x KB Jefferson Curls
6x Hindu Push-ups
6x KB Sumo Squat

Core Strength 9 MINS AMRAP

50x Double Crunches (s1: 40 / s2: 30)
100x Russian KB Swings rx 24 kg / 16 kg (s1: 80 / s2: 60)
150x Mountain Climbers (s1: 125 / s2: 100)

Lower Body Strength 9 MINS

Double Tabata 40s work / 20s Rest (3 Circuits)

Zone 1
00:40 DB Squat Cleans rx 22,5kg’s/15kg’s

Zone 2
00:40 Kettlebell Step ups rx 24kg’s / 16kg’s

Zone 3
00:40 Plate Ground To Overhead (GTOH) rx 20kg / 15 kg

Upper Body Strength 9 MINS

Double Tabata 40s work / 20s Rest (3 Circuits)

Zone 4
00:40 DB ’L’ Raises

Zone 5
00:40 DB Bicep Curls

Zone 6
00:40 Bolt Push-ups

Finisher 6 MINS

Ladder (add +2 reps each rnd)

2x KB/DB Deadlifts 24kg’s / 16kg’s
2x Pushups