Db thruster 4x15

Part A

banded ankle mobility in Squat:

set up a band around a squat post with a box in front.

place the band around the ankle joint just below the ankle bones, get a decent amount of stretch into the band this will help you get further with the stretch.

use a kettlebell to help you push your knee progressively further in front of your toes, make sure to keep your knee in like with your middle toe.

spend 2 min on each ankle.

Part B

lateral stap down

perform 3 sets of 5 each leg

standing on the edge of a low box, control the step down until your toe touches the floor,

keep your heel planted and your knee tracking your middle toe.

preogress the height of the box uing rubber mats each set

For Time:

10-1
Ring Mu
1-10
Double Kettlebell Push press 2x32/2x24kg

EMOM 15'
1: Max.cal row
2: 15 USA Swing

3: 15-10 Push up

• If you reach 90/70 calories on the rower you finished the workout

Deadlift 5x5

For Time:

30-20-10
Cal Ski
5-4-3
Bar Mu

Foam Roll - Quads x 60s each
Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Maastaveto 8x1x80% (2-3min palautukset, mieluummin lähempänä 2min)

Suorinjaloin maastaveto 5x6x50-60% (maastavedon maksimista)
-kapea jalka-asento
-jokainen toisto lattiasta
-seiso itse noin 5cm korokkeella

Jalkojen/polvennostot roikkuen 5x12-20

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock

RPE 3 to 4

AMRAP 20

21 Thrusters 42,5/30kg
15 Chest to Bar
9 Strict HSPU