Med ball / band circuit

3 to 4 rounds for quality
5 Tall kneeling med ball chest throws
5 e/side Half-kneeling med ball rotational throws
10 e/side Pallof press
15 Face pulls
20 Band tricep pushdowns

• 20-30 Cardio @ HR Zone 1-2

35' AMRAP

Buy in: 250m Row
Then: Perform a round of:

1 BMU / 3 C2B
1 Bar pull overs / 2 Knees to bar
2 Standing Ab-wheel against the wall / 4 V-ups
3+3 Handstand shoulder taps (or against the wall)
4 Target Burpees (BAR)
5 Shuttle run (7.5mt+7.5mt)

Rest 1'

WOOD LIIGA

5 sets of 2'min building to challenging:

1 Snatch pull + 1 Low hang squat snatch

Then..
6'min to find your haviest Snatch rep

5 sets of 2'min building to challenging:

1 Clean Pull + 2 Hang squat clean

EMOM 16'min

A) 4-6 Hang squat clean HAP

B) 8-10 Side Burpees over the barbell

C) 12 Pull-ups / Band or Jumping

D) Rest

Cool Down
2'-3'min @Bike/Runner relax pace

Then…

2 rounds of 10+10 reps of each movement

10+10 Cossack Squat

10+10 90/90 Hip Switch with Reach

10+10 Spiderman w/ Thoracic Rotation

10+10 Reverse Table Top Hip Bridge and Reach

10+10 Alternating Squat Thoracic Rotation

Every 3'min x 4 sets:

5 Back squat @RPE 6
3-8 Strict C2B / Pull-ups

In teams of 3 sharing the reps @ Running clock 20 min

Treenaaja - Kuntoilija

00:00 - 05:00 __ 60-90 Cal Ski ergo
05:00 - 10:00 __ 60-90 Pull-ups
10:00 - 15:00 __ 90-120 Box jumps
15:00 - 20:00 __ 1200-1800m at Assault Runner

2 Windows of 3:30 min and 1 min rest between

Treenaaja Kuntoilija

A)250m Run
Then…
As many rounds of:
5 Burpee Pull-ups
10 Air squats

B) 1000m Bike
Then…
As many rounds of:
10 KB SDLHP
10 KB swings
10 KB goblet lunges

Every 90"s for 10 rounds (5+5)

A) 5 Sumo Deadlift @RPE 7
B) 3-8 Weighted Pull ups / Strict