Tämä treeni vapaa ehtoinen, voit ottaa myös ke+to lepona jos on tarvetta. eli tälle viikolle 2-3 täyttä lepopäivää,

Warm up
5 min easy cardio and overall streching 5 minutes

then

For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
GYMNASTICS : (7 ring row, 14 push up, “27 squats”)
10m Sled Pull backwards, slow pace @ moderate load
10m Sled push forward, slow pace @ moderate load
10m Inch worms
10m Bear crawl
20 Supermans
20 Hollow rock
10m Backwards walking lunge (long steps), slow + controlled steps
10m Walking lunge (long steps), slow + controlled steps

rest 3-5 minutes and continue for 15-20 minutes

20m Bear Crawl (straight legs)
6 Candle Stick Rolls
20m Crab Walk
2 Skin the cats
10+10m Monkey Crawl
6 Turkish get-up, alternating sides
20m Monster walks w/ band around feet (5m forward, 5m backwards, 5m left, 5m right)
2 Wall walks

Cool down
5 min bike