EMOM 15:
(1) deadlift @100/ 55
(2) row/ ski/ bike erg/ air bike
(3) double-under/ box jump

MOBILITY 10 MIN (LOWER BODY)
.
30 MIN FOR QUALITY:
2 Min Run/ Row (alt.)
2 rounds:
3-8 Pull Up
3-8 Push Up
10 Sit up

5x4 no higher than 80%

EILINEN/LEPO/
60 min

KÄVELY/PK-
LENKKI

For time:
200m Skillmill Run, 15 Deadlifts BW
200m Run, 15 HSPU
200m Run, 12 Deadlifts
200m Run, 12 HSPU
200m Run, 9 Deadlifts
200m Run, 9 HSPU

Into

250m Row, 4 T2B
250m Row, 8 T2B
250m Row, 12 T2B
250m Row, 16 T2B
250m Row, 20 T2B

FOCUS ON MOVEMENT, NOT TIME!!!

21,1km Run Time Trial

Pyri jakamaan vauhti niin, että aloitat haluttua tahtia hitaammin ja kiri tahtia vähitellen matkan aikana. Keskity vain omaan suoritukseesi. Kovasti tsemppiä kaikille!

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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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3 sets of 2 Overhead Squats

Back squat 5x5

EMOM x 16:00

Minute 1: 15 Overhead Tricep Extension with Plate
Minute 2: 15 Ring Rows
Minute 3: 15 Hollow Rocks
Minute 4: 15 Double DB Push Press

– Goal: Hard effort
– 15 UB reps for all movements with :30 recovery each minute