Kevennys viikko
Warm up
2 rounds
2:00 cardio (add speed during 2 min)
5+5 squat strech
5 push up to downdog
10 box step overs
5+5 single arm db thrusters
10 good mornings with db againts chest

then we start to test movements and find the right weights

Metcon
Workout
Every min for 30 minutes (5 rounds)
1) Rowing x 40sec @moderate pace
2) Wall walks x 2-3 reps
3) double kb hang squat cleans x 6-8 reps 2x16/24kg
4) Burpee Box Step overs x 6-8 reps @50/60cm
5) kb swings x 12-15 reps @moderate weight @16/24kg
6) rest minute

Midbody
3 sets
5+5 windmill
20-30 weighted russian twists
25+25m suitcase carrying db/kb off the body
walk straight line & stand straight.
rest 1-2 min

Cool down
30-45sek kevyt venytys per alue
pakarat
rintakehän avausliike kuminauhalla/kepillä
russian baby streching
latsit
forkut