Lämppä

• 2x1min Calf Foam Rolling per side
• 3x12 Calf Eccentrics with 3s lower per side

Then
4 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
4 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then with jump rope
Tabata (20s on : 10s off, 8 Rounds, 4mins)

• Double Unders

Handstand work (20min)

• 2x 10 Active Thoracic Extensions

Then

• 3x 8 Box HSPUs for Quality

Then

• 2x Max Handstand Hold
• 60s Rest between sets

Back Builder (10min)
5 Rounds for Quality

• 12 Reverse Hyperextensions
• 8 Alternating Bent Over Rows

Mobility for 10min

• 1min Ballerina, both sides
• 1min Downward Facing Dog
• 1min Shoulder Internal Rotation, both sides
• 2min Hamstring Stretch
• 2min The Frog

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
40s on : 20s off, 4min

• Double Unders

Rowing (20min)

• 2x6min with 105% of your 10min average watts (use pace boat)
• 5min Rest between the sets
• Record ave watts from the sets

Rest 5min and do following if you have energy left

Back Builder (15min)

• 3x 10 Barbell Rows

Then
3 Rounds for Quality

• 10 Banded Lat Rows
• 15 KB Shrugs (slight pause at the top)

Mobility for 8min

• 1min Seated Piriformis Stretch, both sides
• 1min Downward Dog
• 1min Hip Opener, both sides
• 1min Knight Stretch, both sides
• 1min Armless Prayer