A.
3 rds:
1min Run
4-6 Push up
7-9 Ring row
9-12 Air squat

Mobility:
- Lunge complex
- Pigeon stretch
- Ankles/Calves
- Shoulders
- Chest stretch
- Lats stretch

B.
Practice Handstand (walk) ~15min.

C.
1 round:
5 rds: "Cindy"
Run 800m
5 rds: "Cindy"
Run 800m

rästi

Läpiveto 5x15

Suorinjaloin mave 5x10

Etuheilautus yhdellä kädellä 3x15 / käsi

Kelkka +omapaino X 6 suoraa (ees-taas)

Jännehypyt 5x10

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!

1min 1 squat/per leg, 2:nd minute 2 squats/per leg..

2 rounds
1:30 cardio
50 single unders
5 push up to downward dog
5+5 squat strech
20 db snatches
10+10 single arm STOH

For time
50-35-10-35-50 Sit-ups
100-75-50-75-100 Jumping Jacks

*5 Burpees - EMOM from minute 01:00!

FIX YOUR SQUAT:

• 3-5 rounds for quality (niin monta kierrosta että liikkeet helpottuu, löytyy kontrolli ja paikat lämpee):

10 90/90 stretch (vaihto puolelta toiselle on 1 toisto)
6 Cossack squats w/ 3sec hold at the bottom (both legs = 1rep)
6 Single leg toe touch L
6 Single leg toe touch R
1min Hold at the bottom of the squat
Rest 1-2min (stand and stretch those legs)

Focus on good movement and form!!!

Then

• Hip flow with Annie Thorisdottir

Rest 5-10min

• 12min Hold at the bottom of squat (post time)

Warm up: 2-3 rounds
15 jumping jack
10 superman
10 air squat
10 hang clean&jerk
*
4x tabata
1) superman hold
2) plank hold
3) wall sit
4) up & down
*
Tabata is: 8 rounds 20s ON / 10s OFF
*
For time:
50 hang clean+jerk

Long endurance 1h20min total!

60 min of easy work 60-70%of your max HR.
+
2x10min of harder cardio work up 80% of your max HR

• Don't have a HR monitor? No worries, go by feeling. 60mins of 'light sweaty and a slightly raised breathing'. 20mins of heavier breathing and unable to talk normally, but able to be consistent with the work required.
  

Slow tempo hamstring bridges: 5 sets of 10 with 1:00 min rest between sets.
Then
Wall sits: 3 sets of :30s with 1:00 min rest between sets.

https://zoom.us/j/7594162178
ZOOM salasana 530247