WARM-UP

3-6 rounds of Body Flow video + Ankle Flow video

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CONDITIONING
“Bodyweight Four Card Roulette”

E4MOM x13 = 52min

Flip 4 cards:

1st card= Burpee
2nd card= Sit-Up
3rd card= Pistol Squat or Air Squat
4th card= Couch Dip

J=11
Q= 12
K= 13
A= 14

Work these as intervals and rest the remaining time from 4 minute.

Tailoring options:

J, Q, K, A = 10 reps
Goblet squat—> air squat

For this one, you need a deck of cards. Flip 4 cards from the deck. Number of the card equals the rep scheme for each movement. For example: you flip 7 of Spades, Jack of Hearts, 3 of Clubs and King of Diamonds.

Your first 4minute interval would be
7 Burpee + 11 Sit-Up +3 Pistol/Air Squat + 14 Couch Dip

Work these intervals with RPE 3 to 4

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COOL DOWN

3-6 rounds of Body Flow

Shoulder Press 15 RM

”Saved by the barbell”
3 rounds
1min amrap burpees
1min amrap Wall balls
1min amrap Dead lifts 50/35
1min amrap medball situps
1min amrap hang Power clean 50/35
1min rest

EMOM 15 min

1) 40 Double unders
2) 20 Air squats + 10 Burpees
3) Rest

Tabata 12 min of:
- Barbell biceps.
- Plank hold.
- Push ups.

Mobility/ Open gym

4x4 add weights

Push Press, four sets of threes.

Tee jotain kevyttä / palauttavaa

A.
2 rds:
12 Air squat
9 Sit ups
6 Push up

2 rds:
6 Squat w/ db/kb
6 Burpee
6 Power snatch

Mobility:
- Lunge complex
- Couch stretch
- Pigeon stretch
- Shoulder pump

B.

For time:
3 rounds:
50 Squat w/ db/kb
40 Burpee over db/kb
30 Hang Power snatch w/ db/kb
Rest 3min...