RECOVERY



45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

EMOM 15 (5 rounds):
1: 30 DU
2: 15 WB 9/6kg
3: 10 T2B

EMOM 20 (5 rounds):
1: 40 DU
2: 15 T2B
3: 3 Wall Walks
4: Rest

4-5 supersets of:
8 Seal Rows
8/8 Bradford Presses
- Rest 2min btw sets

Clean + Squat Clean + Jerk

Build in 17 minutes Heavy Set OTD.

• start at empty barbell

5:00 Cardio

3 rounds :

8 Cossak Squat
5 Push-up to down Dog
3 Clean Pull
3 Hang Power Clean
3 Press in Split

3 Rounds :

30s Banded Goodmornings
30s Push-up To Down Dog
0:30 Pigeon Pose ( Each )
1:00 Row

6 x 4 min AMRAP/2 mins rest
30 double under
15 WallBall @9/6kg
20 Russian swing @24/16kg
10 box jump@60/50cm

Goal: 2+ rounds each set

Bike 2:00 Easy
Bike 2:00 Moderate
Bike 1:30 Target