Ulkotreenit
Warm up
1 round of todays workout movements

Workout
3 rounds for quality
10-15 weighted single leg RDL (R/L)
10-15 banded single leg hip bridge (R/L)
10-15 single leg calf raises (R/L)

3 rounds for quality
10-15 single arm upright row (R/L)
10-15 single arm db bench press (R/L)
10-15 double db/kb lawnmover rows (loan your partner db/kb for this)

3 rounds for quality
10-15 windmills (R/L)
20 deadbugs
:45-60 side plank (R/L)

Equipment you need
1-2 db/kb's
some mat or something where you can lay on floor (viltti/paita/matto)
abmat under elbow on side plank hold

Vauhtipunnerrus + etukyykky

5 x (3+6)

Raakatempaus + valakyykky

10 x (1+1) @ 50%->

Russian Twist 4 x 30
Reverse hyper 4 x 15
Dipit 4 x15

A.
Easy Run 400m
20 DU's/SU's
5 Burpees

Moderate Run 200m
20 DU's
5 Burpees

Hard Run 100m
20 DU's
5 Burpees

Mobility...

For time:
Run 400m
20 Reverse Lunges
Run 400m
20 Burpees
Run 400m
20 Handrelease Pushups
Run 400m
1min Side Plank (left)
Run 400m
1min Side Plank (right)

Box squat 6x3

For time

35-20-15 Sit-ups
60-60-60 Jumping Jacks
21-15-9 Burpees

EMOM10': 2 Power snatch

AMRAP 7
5 Burpees
7 V-Ups

6 RNDS:

30 sec. Burpees
30 sec. Rest
30 sec. Air Squats
30 sec. Rest
30 sec. Tuck Ups
30 sec. Rest

Penkkipunnerrus 1 RM