2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

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Track or bike

10 x 200m 1:1 rest

swimming practice 20 min

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• try to hit same time every time
• rest equal time to your work time
• mark all 10 efforts times up

Warm Up
5-10 min easy cardio with machines you like
sitten yleisvenyttelyä
then 2 rounds

20 shoulder taps
10 plate GTOH
10 tall kneeling plate halos (5/5)
10 goblet squats

tämän perään tee tarvittavat liikekokeilut ja aloita treeni (eli yks osio kestää joko 8 tai 12 min ja sitä voi vaihdella tekeekö 2 vai 3 kertaa yhden Liikeparin läpi)
OTA AINA OSIOIDEN VÄLISSÄ 1 MIN TAUKO JA HÖRPPÄÄ VETTÄ.
HSPU prep
Pistol Squat to band first, then without it if possible. Focus on quality more on this movement now. SO scale if necessary.
Toes to bar feeling
Rope Climb
HS walk or Wall Walk prep

Gymnastics Skills / Long Metcon
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Kip HSPU, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds (pistol to band)
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds /1-2 wall walks

Midbody work
3 sets
6+6 windmill
6+6 weighted cossack squats
30+30m suitcase carrying R/L (15/22.5kg, ja paino irti kropasta kävele mahd suoraan ja seiso suorassa) vastapuolen kylkeen tuntuma.
rest 1 min

Cool down
Pientä yleistä hypähtelyä ja ravisteluja; kyykyssä oleskekelua ja olkapäiden pyöritykset!

Tempaus

Pure Love with 15 Sets of Climbing and some Recovery Run halfway ❤️

5 x AMRAP 3

3 Burpee Pull Ups
6 Box Jump Overs 24"/20"
9 WB 20/14p

Rest 1 min btw amrap.

Every 4:00 x 4 sets
10 Double KB Push Press @24/16kg
15 Double KB Gorilla Rows
20/16 Cal Row/bike/ski
- Goal: Challenging effort, at least 60s of rest each round.
- Rx+: Start each round with 1-5 Ring Muscle-Up

Extra:
Banded bicep curls 4x25reps Rest60s

CHIPPER FOR TIME

40 box over jumps
5 wall walk
10 burpee deadlift @2x22/14kg
30 box over jumps
5 wall walk
10 burpee deadlift @2x22/14kg
20 box over jumps
5 wall walk
10 burpee deadlift @2x22/14kg

Shoulder rehab & built

3 RNDS for quality
10 Prone PVC Lifts
- Narrow grip to lift 4cm off the ground
- externally rotate arms before lifting.
15 90/90 Overhead Raise
- keeping back flat on the ground as you raise arms overhead
- 5-7 Side-lying Posterior Rotator Cuff trio e/s
(check video below, but do this as a warm up, not for strength)
ME Inverted Row

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E2MOM 30
1) Assault bike 8/10 cal + 10 GHD shit up
2) 10m sled push + 8-10 wall ball
3) 20-30s. bear hug 70/50kg

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Aim to rest at least 30sec
but move steadily.

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Shoulder videos

ULKONA, JOS HYVÄ KELI

4 ROUNDS FOR TIME:
25 medball squats @9/6kg
20 medball sit ups @9/6kg
15 push ups
300m run with medball

5x8 DB Squat Snatches
- Build to heavy
- Rest as needed btw sets.
- 8 Reps total, alt arms every snatch

Goal:
This is all about positioning and technique. You should be completely recovered btw sets, working on unbroken TnG technique.