10 minuuttia
2 wall climb
10 good morning
10 goplet squats
20 jumping jacks
20 alternating v ups
(

)

Tempo Run 45min

10min Warm up, kevyttä juoksua / reipasta kävelyä
10-15min Juoksua, syke 120-140 - pystyy puhumaan lyhyitä lauseita
15-20min Juoksua, syke 140-160 - pystyy puhumaan irrallisia sanoja
5min Cool Down, kevyttä juoksua / reipasta kävelyä

AMRAP 13

Max reps Air squats

*EMOM 5 Push Ups, start push ups

Day 1
Handstand skill

Handstand ”mess around”
10-20 min of having fun with handstands
-start with a good wrist and shoulder warmup, then spend time on your hands

Some ideas:
kick ups to hs video
weightshifts
shoulder taps video
free handstand walk
sideways walking against wall
free handstand sideways walks
backwards handstand walk
pirouettes in handstand

-Have fun and explore what you can do in a handstand!

HS warm-up:

100 Small arm circles on both directions.
Then
3 rounds:
10-15 Scapula push-ups (straight hands or on elbows, you deside)
10 Dead bugs (both sides = 1 rep)

12 min AMRAP
300m run
12 box overs 60cm/50cm
12 push ups

5min Row/Airbike/Bike nose breathing only

Squat Flow video

Warm up:
Squat flow
-Glute roll 1min/side
-Lower back roll 1min/side
-Hamstring roll 1min/side
-Prison stretch 1min
-Back roll in OH pos. 1min

Strength:
Sumo deadlift w. KB
4x12-20reps
Rest as needed.
Don't allow KB to touch the ground.

WOD:
E2MOM for 16min (8 rounds total)
20 KB-Snatch
10 Box jumps
Alternate the snatching arm on each round.

Cool down:
-Lower back roll 1min/side
-Hamstring roll 1min/side
-Quad roll 1min/side
-Glute roll 1min/side

"Tabata"

4 min ajan :20sek töitä :10sek tauko

1.Lankussa olkapään kosketus vuorokäsi
2. Vuorikiipeilijä

A.
Easy Run / jog ~5min.
+ stretch

B.
10-15x
Run 2min. / Walk 1min.

• Go hard, but sustainable pace.

C.
Easy Run / jog / Walk  ~5min.
+ stretch