Warm up
2 rounds
1.5 min cardio
20m bear crawl
10 walking lunges + strech
10 air squats + 5 squat jumps
20 shoulder taps on push up plank

Metcon
3 rounds
1 min fast air bike or rowing
10-15 wall ball shots
alt time full round with partner

Strenght
Back Squat 5x5reps
time cap 25 minutes, rest 2-2.5 min bwn sets.
2-3 warm up sets and 5 x working sets with moderate heavy weights

30s Banded Hamstring Stretch ( each )
30s Push-Up to Down Dog
1:00 Active Spiderman
30s Calf stretch on Post

2 Rounds :

Run 400m
Row 500m

For Time :

1 Mile Run
2k Row
1 Mile Run

( 20 - 30 )

• For the first mile, let's aim for about 80-85% effort. We want to run fast but not so fast that we can't perform on the row.

• For the row, aim to hold 5-10 second slower than your 2k time trial pace.

• For the second mile, aim to ramp up your speed with each 400m

A:
Non contact squat clean + squat clean 3x1+1 @70%

B:
Squat clean + split jerk 3x2+1; 1+2 @80-85%

Takakyykky 1rm

Lisäpaino leuanveto 2rm
Pystypunnerrus db tai kb istuen 3x6-8
Gorilla soutu 3x10-12/käsi
Rengaslankku 2-3max pito

2-3rounds:

15 hip extension
30+30s side planks
30-60s D-ball/sandbag hold

3 Rounds :

0:20 + 0:20 Banded Lats Stretch
0:20 Deadhang
0:30 Active Spiderman
3 Hang Power Clean
3 Shoulder Press
3 Front Squats
1:00 Cardio

Basic conditioning work with C2 ergs.

No rest, quick transitions.

RPE 2-3

Warm up:
3x
30 plate hops
15 plate GTOH
5 push-up to a stretch
20 air squat
2+2 perfect stretch

A.
Backsquat 5x6

B.
3 x Bulgarian split squat (kb 20kg)

C.
3 x 10 weighted sit-ups (plate or db)

Option:
3 x 20 push-ups

EMOM x 8-12

1) bike
2) 5 clean pull + 5 hang power clean + 5 power clean
3) bike
4) 5 barbell row + 5 front squat + 8 reverse lunge