Warm up

Roll out Upper back
Inchworm flow
Dynamic running warm up

X 5

20/10
Tactical forward and back lunges
One sided push press
Alternating KB twists

10

100m conditioning x

20/10
One sided snatch
One sided row
Romanian deadlift

10

100m sprints

20/10
Bulgarian squats
Power pull
OH squat jump

10

100 sprints x 7min cap

Lepo päivä
Mobily klo 17

40 min for quality, 2:00 on, 0:30 off
a) Trap/First Rib Lacrosse Ball Mobilization (R)
b) Trap/First Rib Lacrosse Ball Mobilization (L)
c) Foam Rolling: Thoracic (Upper Back)
d) Couch Stretch (R)
e) Couch Stretch (L)
f) split against the wall
g) Ankle Flexibility (R)
h) Ankle Flexibility (L)

EMOM 42
1. 12/10 Cal bike
2. 25 sit ups
3. 12 bar facing burpees
4. Rest
5.10 Power cleans 40/30
6. 10 Push press 40/30
7. 6-10 strict pull ups

Tunnit klo 10:00 ja 17:30 Tuusuluna Urheilukentällä

4 rounds for time:

Row 500m
10 DB/KB Thruster, unbroken

Scale if needed. Go AHAFA.

5 rounds for quality

10/jalka banded hamstring curl
10 banded pull aparts
10 banded face pull
1 min goblet squat ankle flow

Goblet ankle flow

banded pull apart

Maastaveto 4x3x75%, 3x2x85% + nousu helppoon "kisa-maksimiin"
Etuheilautus 5x8-15
Staattisia vatsapitoja

7 R FT

10 WB
20 m Bear crawl
40 m Walking lunges
20 m Bear crawl

Takakyykky kolmosia työntörautaan saakka 4 x 3

Työntö kisaverryttelyn tapaan jätetään n. 10-15 kg alle viimeisen verryttelyraudan

40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 ,