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15min easy jog/walk
30min run @moderate pace (70-90% of HRmax)
15min easy jog/walk

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä. Tavoite on juosta 30 minuutin ajan reipasta tahtia.

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WARM-UP:

5-10 x 40sec Run, 20sec walk

Then,

1-2 rounds:

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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30 ring pull ups, break it as you wish

"AMRAP 16'
12 DB Bent over Row @2x22,5/15kg
12 DB Lunges
12 Alt. DB Push Presses
12 DB Squat"

EMOM10': 3 Power snatch
Slow negative HSPU 10x1

Five rounds:
* run 800m
* 15 dumbbell thruster
* 15 pull-ups

4 rnds
500m row
12 rower over burpee

2rm weighted pull up

Mobility

Rowing intervals
8 x 400 m, (not all out, 5k pace)

Core:
4rds
30-60s foamroll or wallball plank hold
10-30 Floor windshield wipers with bar

Eilinen/

Peruskunto lenkki + venyttely.