Saturday 5.2.22. Workout

Warm Up
2 rounds

1:30 light jog or run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
Lisäksi tee vielä 100m run + 100m walk + 100m run + 100m walk ennen varsinaista vetoa

Workout 1
10 rounds
45 sec of moderate/fast run / 90 sec recovery jog
target is about 200m on run or close to it and 90sec recovery jog also 200m so total distance about 4km.

Workout 2
3 sets of:
25/20 Calorie Bike Erg
15-25 Dumbbell Bench Press (15/22.5kg's) (keep quality on this movement and control this is not competiton so focus on muscle work)
15-25 GHD Sit Ups
15-25 Push ups
-Rest 1:1 b/t sets-

target times is 3-4 min, cap 5 min.

Accessory Work
2 sets
15 band pull aparts (controlled)
15 tricep turns with db behind neck @15/22.5kg
15 bicep curls at heavy weight
rest 2-3 min

Cool down
1-2 min russian baby maker strech
1-2 min adductor/groins smash with roller (each side)
1-2 min wall pec / bicep strehc (each side)
1+1 min tricep strech