Warm up
12 Min EMOM
1. 40 secs star jumps
2. 30 secs down ups top of the push up
3. 40 secs arm circles.

Single leg deadlift 10/10
10 Goblet squat
X4 Resting 90 seconds

15 push ups
10 chair dips
15 v sit up
X4 Rounds 1 Min rest between rounds

Workout 16 Minutes
1. 40 seconds burpees
2. 40 seconds jump lunges
3. 40 seconds mountain climbers
4. REST

Maastaveto kumppareilla max1 —> vähennä 10-15% —> 2x2 (mikko, petri ja lasse)

Maastaveto 3x1x90% (kaikki muut)

SitUps 3s staattisella pidolla 8,5,3,5,8

Läpiveto kumpparilla 5x12-20

Alkavalla 3 min 21 min ajan

Karhukompleksi tangolla tai kepillä:
7x
1 Raaka rinnalleveto
1 Etukyykky
1 Vauhtipunnerrus
1 Takakyykky
1 Vauhtipunnerrus niskan takaa

30 Yksittäistä tai tuplanaruhyppyä tai taputushypyt

50 Wallballs (20/14lbs)
40 Box Jumps (60/50cm)
30 Chest to bar
20 Power Snatches (50/35 kg)
40/30 cal Air bike / Row / Run

(Time cap: 15 min.)

A: For time
1600m run
50 Burpees
100 DU
800m run
35 Burpees
75 DU
400m run
20 Burpees
50 DU

For Time:
50 Sit-ups
200 Meter Run
25 V-ups
400 Meter Run
50 Sit-ups
800 Meter Run
25 V-ups

---

5x3min Run @moderate pace

Rest 1,5min btw sets

Harjoituksen tarkoitus on kehittää vauhti- ja maksimikestävyyttä. Tavoite on juosta reippaalla, mutta toistettavalla tahdilla.

---

WARM-UP:

6 x 100m easy Run + 100m moderate Run

Then,

1-2 rounds

10 per side Leg swings
10 Squat into hamstring stretch
1min per side Calf stretch
1min per side Pigeon stretch

---

Superset
3 rounds
DB Split Squat x 10 each
Rest 30s.
KB Curls 3 x 20
Rest 30s
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 sets
10 Tempo DB Bench Press (3:0:3:0) 5-10 / 10-15 kg's
10+10 lateral box step ups (bodyweight)
:45 side plank R/L
rest 1-2 min

This is class programming, i have added things to do if performed outside of class, perform as coached

---

G-Skill

---

Accessory
4 Sets
A1) 8-12 Bar Dip
A2) 8-12 Strict C2B
A3) 14 Gorilla row (KB)
1min between movement

---

OR

---

outside of class do
warm up:
Gymnastics

Prone PVC Raise 2x 10, 30s. b/w
HS hold face to wall 3x 30s, 30s rest b/w
Push ups 4 x 7 30s rest b/w
10 walking lunge

---

10 rounds FOR QUALITY
5 Deficit push up
10 Ring Row
16 Step back lunges

---

90m basic conditioning HR @70-75%