Pitkiä 3-5 min venytyksiä apuvälineitä käyttäen. Rauhoittaa ja rentouttaa hermostoa --> edistää palautumista

Uinti 30-40min

Voit tehdä Jessican uintiohjelmasta omavalintaisen treenin tai uida PK treenin.

One arm db push press 4x8/8
Ring push up 5x10

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up & down dog
  5+5 Side squat

• 1min.: Row/Bike

• 2 rds:
  6 Snatch grip deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• Mobility...

WARM-UP
3 rounds:
5 x push-up
20 x steam-engine
15 x air squat
10 x swing

+
20 x arm circles + 10 x 4-step lunge

HARMITUS

9 rounds

2,5 min ON, 1,5 min OFF

1) 2 x 8 burpee over obstacle + 10 GTOH
+ amrap air-squats

2) 20 x thrusters
20 x swings
+ amrap reverse burpee

3) 30 x jumping squats
+ amrap 5 x push-up + 10 x sit-ups

Ghange sets in each intervals.
Post the number of reps from amraps.

Mobility

Find 1RTM in 15-20 min

If you don't have time or energy to test this this weekend, do so next weekend after the deload week.

AMRAP 20:

300/250 m SKi
16/12 Calorie Erg Bike
12 CTB Pull-Ups
8 DB Snatches 35/25kg

20 MIN HANDSTAND/ HANDSTANDWALK PRACTICE
.
CORE
3 rounds:
60s OH hold 2x KB
20-30s L-sit hold (on the kettlebelss)
20 + 20s side hollow rocks

3 Rounds for Time
30 DB snatch @22,5/15kg
15 Toes-to-Bars
15 Box Jumps @60/50cm
20 calorie Row