Overhead Squat on wall 3:00
Pigeon 2:00 + 2:00
Big Turn back stretch 1:30 + 1:30
Quad Stretch 2:00 + 2:00
Bottom Squat 3:00

Raakarive polvelta + kyykkyyn työntö edestä ja takaa

8 x (1+1+1)@50-75% (Ty)

Työntö otteella raaka tempaus + tempaus

8 x (1+1)@50-65% (Te)

Tempaus silmät kiinni

5 x 1 x 50-70%

For Time

3 Rounds of:

21/15 calorie Row

15 Chest-to-Bar Pull-Ups

Directly into, 3 Rounds of:

21 Kettlebell Swings @24/16kg

15 Thrusters @40/30kg

TC:17'

Power snatch+Squat snatch 5sets
One arm db push press 4x8/8

3 RFQ:
10-15 reps each, rest 1min btw rounds.
- Alt. single leg V-ups (2=1)
- Hollow rocks
- Leg raises
- Crunches
- Bicycles (2=1)

6x Every 5min:
8 Devils presses 2x20/15kg
4 High box jumps 80/60cm
1min Assault bike/Row/Ski/Run

A,
Snatch from Blocks
Find your 1 RM for the day in no more than 20 min
- Set blocks so they are just below your knee.

B,
AMRAP 15 min
16 Alterntating Goblet Step Up 32/24kg, @60/50cm
16 KB Snatch 32/24kg (8 reps each arm)
12 T2B
50 Double Under
Goal: 4+ Rounds

C,
Midline:
Landmine Standing Twist: 3 x 12
Standing Teapot: 3 x 10/side
Hold Top of Hip Extension on GHD: 3 x 30 sec
- Superset exercises and rest as needed between each round.

20 minutes for quality

Easy Row/Bike/Ski 5 minutes
3-5 RMU
10 pistols alt.

4 RFT:
10 Single Arm Russian Kettlebell Swing each (24, 16 kg)
20 Air Squats
30s Goblet Wall Sit + Pulses (16, 10 kg)
20 Air Squats

1a) Single Arm Glute Bridge Floor Press 4 x 8-12 each. Rest 30s
1b) Cross-body Romanian Deadlift 4 x 10 each. Rest 30s
1c) Dumbbell Forearm Plank Rotation 4 x 12 each. Rest 30s

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45-60min easy run/jog @60-70% of HRmax

Harjoituksen tarkoitus on kehittää peruskestävyyttä. Tavoite on juosta yhtäjaksoisesti 45-60 minuuttia matalilla sykkeillä.

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WARM-UP:

2-3 rounds:
20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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