Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
3rds
400m run
40 single unders-challenge-doubles
20 wallballs 16/12-challenge-20/14
10 push ups-challenge-hspu

Opt(12)
800m run
4x2 bk squat-tempo 4-1-4-1
3x2 front squat
5x5 back extension

Finisher
50 cross crunch
1:00 min pigeon

AMRAP 13 MIN

5 HSPU

10 BURPEES PULL UPS

15 Hang Kettlebell Clean 24/16 (change arm if you want)

Banded Glute Bridges: 4 x 10. Rest 45s.
Then,
Foam Rolling Quads x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Wu:
EMOM12
15 Kb Deadlift
15 V-ups
15 Wb
15 Back extension

Strength:
Deadlift
8-8-6-6-4-4

Workout:
3rounds
10 DL (80/60kg)
10 t2b
TC 3min

EMOM 15

Tempaus
min 1-5 : 1 x 75%
min 6-10 : 1 x 78%
min 11-15 : 1 x 81%

Tempaus veto 1x2x95%, 1x2x100%, 1x2x105%

Etukyykky 2x1x75%

Lisäpainolankku 3 x 30sec

5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible

Tempaus

For time:
30-20-10
Russian Swing @32/24kg
Burpees

8:00 Time Cap

1a) Sledpush: 5 x 15-30m, AHAP. Rest approx 45s.

1b) Crossbody Carry: 5 x 15m/side. Rest approx 45s.

Kisaryhmän treeneissä teema: Skills & Metcon