Task for today is to foam roll the back for 5 minutes, then use the lacrosse ball as instructed here for 3 minutes per side.

3 supersets of:
8-10 ghd hip extensions
10-12 double kb cyclist squat
- rest as needed between sets

Three second eccentric phase in squats

Metcon (time)

For time:
Buy in: 150 Double-unders

4 rounds of:
20 DB. Snatch alt. arms. 22,5/15kg
20m Walking lunge

Cash out: 150 Double-unders

Timecap: 13 minutes

Accessory: 3-5 sets of 20 weighted sit-ups

Metcon (time)

With partner for time:
250 Double-unders
25 HSPU
50 HR push-ups
100 Wallball shots 20/14lb
50 HR push-ups
25 HSPU
250 Double-unders

*Split anyhow, YGIG.

Timecap: 18 minutes

Accessory:
50 Weighted sit-ups. Split anyhow.

Strength (load)
Shoulder press 4 x 8. Every 3:00

Kp tempaus 10-9-8-7-6-5-4-3-2-1 toistot
9/7cal laite

Aikaraja 10min

Nopea rykäisy, ehditkö aikarajaan?

Tempaus 1,1,1,1,1

raakana tai kyykkyyn

nousveilla painoilla, tauota 2 min.

Deadlift with hold

5 Sets Of 5 @ 40-50%. Every rep 2 sec hold on top

Go Every 3:00

Back Squat with pause

5 Sets Of Five @ 40-50%. Every rep. 2 sec pause on bottom

Go every 3:00

30, 20, 10, 5 kp tempaus
tempausten välissä 10 yleisliike

Aikaikkuna 5-10min