Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
4-5 SETS
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
REST/WALK 1.5 MIN BWN SETS
SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

MOBILITY AFTERWARDS
Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

Calf and achilles mobiltiy is one what you should do.

5x 6-10 Tempo Ring Push Ups (3s down)
- 90s Rest

Then

4x 15-30sec Ring Dip Hold
- Alt btw top and bottom (both = 1 set)
- 90sec Rest btw

4 rounds
AHAFA
8 sots press
8 barbell bicycle squat
8 c2 ring pull up

Matks kommenttiin

3 Rounds
Shoulder press 3 + 3, kluster method

Rest 10 sec between 3 reps and 120 - 180 sec between rounds.

Week 1/ RPE 7 -8
Week 2/ RPE 8 - 9
Week 3/ RPE 9 - 10

1a) Deadlift 3x3x90%
1B) one leg box jumps 3x(5+5)

On the 3:00 x 8 Rounds:
5 Hang Power Cleans 60/40kg
30 Double Unders
250 Meter Row

*Score = Athletes will enter split times for all 8 rounds. Overall score will be the Sum Total of all splits.

For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 35 mins

3 Kierrosta:
(you go, i go)

15 Kahvakuulaheilautus
12 Askelkyykky taakse vuorojaloin
9 Maljakyykky

Barbell Curls: 3 x 8-10. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)