1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

Teams of 2
5K Bike
2K Row

*Every 5:00 complete:
20 Toes to Bar
30 Wall Balls (20/14)
Workout starts with the T2B and Wall Balls.
Whatever time is left after the wall balls and before the next 5:00 interval if for completing the required metres on the machine.
- TIME CAP = 30:00

LIGHT WEEK 4/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN

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2x FS + PP + GMS + PP + SJ + OHS + STS P
2x 2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS + GM S SN DROP
2x HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
8@up to 79%, 6x8@drop -10% pal 2min

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BENT OVER ROW
3x8@RPE8 *2-3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way down from the standing to squat bottom (dip/80°-90°/full)
3-4x5@76% pal 2min

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RDL cl grip
2-3x6-8@69-75% j-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

10-15 BENCH DIP, BW/+WEIGHT
20 SIDE BENDS, BB
8+8 OH LUNGE with HIP RAISE, DB/PLATE

A,
5 rounds for quality of:
Sled Drag, pick load + D-Ball Bear Hug Carry, pick load, 15m

B,
Teams of 2 - for time:
Barbell Carry, pick load, 800 m
X Ground-to-Overheads, pick load

Ground-to-Overheads- accumulate 5000kg total; edit in the number of reps it takes to achieve this

Complete in teams of 2.

Partners can switch any time they want for the carry or the ground to overhead work. Team chooses the weight they want to use which dictates how many reps they will need to complete to accumulate the work.

C,
For quality:
50 Banded Straight Arm Pull Downs
25 L/25 R Banded Split Stance Good Mornings
50 Banded Strict Press
50 Banded Squats

Accumulate the following in as few sets as possible.

ACTIVE RECOVERY

A) Breath work
A1. Diaphragm release, 3 repetitions of each variation
Quad trupped, squat, hanging position breathing

B) Tee kasaan liikkuvuutta lisäten
8-10 mittarimatoa paikallaan alaselän venytykset, jätä punnerrus pois+ kyykkyvenytys rangankierrolla x 5+5 reps + etunoja kurotuksia toinen jalka kengän mitan edempänä
aina ja vuorojaloin yhteensä 10 kertaa

C) 3 rounds @ RPE 3-4
6 Windmills e/side
3-minutes Assault bike
6 Thoracic bridges (siltanostot, laita jalat korokkeelle helpottaaksesi tätä, voit korvata tämän 6 seinäkyykkyä + 6 lapavetoa roikkuen)
3-minutes Ski erg
6 e/side DB Lateral lunge
3-minutes Row
6 Jefferson curls – KB or empty barbell

D) Venyttele loppuun vielä 2 venytystä ala ja ylävartalolle oman valinnan mukaan 1-2 min kestoltaan aina yksi venytys. Voit myös rullailla.

5min AMRAP

4 Power Clean 70/50
24 DU
10 PullUp

1. Row 12 cal
2. 15 sit-up
3. 30 DU
4. Front squat (115/85 lbs)

Shoulder Press

5 Sets of 4

Working time 15 minutes.

Results is sum of total.

16 min AMRAP
Buy in ski 50/ 35 cal
Bench press x 4 / or push up x 4
Pull up x 4/ or ring row x 4

AMRAP 13

10 American Swing 24/16kg
5 Push Ups
1 Deadlift @ 80% heaviest weight OTD.