Eilinen/

Juoksuvetoja:

Kävele 5 minuuttia, hölkkää 5 minuuttia + venytykset etureidelle, pohkeille, takareisille.
10 x 20m veto, palauttele välissä 1:30 - 2:00.
7 x viisloikka, palauttele välissä 1:30 - 2:00.
(Lähtee kahden jalan pannistuksella josta vuoro jaloinen loput loikat)

Loppu verkka 10 min kävelyä/hölkkää.

4 rounds for time

300m run
25 lunges
25 air squats
25 push ups/ring rows
25 sit ups

10x every 90s A and B
A : 4 x deadlift
B : 4 x bench press

5x
5 x pullups
10 x pushup
15 x air squat
5x
5 x HSPU
10 x pistol
15 x pullup
5x
5 x pullup
10 x pushup
15 x air squat

WARM-UP

3-4 rounds:

3 Russian Push-Up video
6 Sit-Up
9 Squat Jump

Squat Flow video + Thoracic Flow video

---

GYMNASTIC STRENGTH

EMOM x10: same amount of Unbroken Push-Ups

Pick a rep scheme that is challenging but doable. Start this progression rather light than difficult.

Overall RPE 3 to 4

Target: add 1-2 reps for the first 5 rounds compared to last week.

---

CONDITIONING

“Chipper x2”

50 Sit-Up
40 Pistol Squat
30 Burpee
20 Reverse Lunge (10+10)
10 HSPU or HSPU feet on the couch

3min rest and repeat!

---

COOL DOWN

3-6 rounds of Body Flow video

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Handstand practice
Tabata pushups
Chest flies 5x5 with DBs (2x7,5 kg)
Ring dips (assisted, blue) 4x5
Skullcrushers 5x5 barbell 12,5 kg

Mobility & Stretching

Worlds greatest stretch

Pigeon stretch

Pancake stretch

For time:
10-20-30 Assault bike
30-20-10 Box jumps 60/50cm

Buy in: 1000m run
10 ROUNDS
5x tyre flip
10x push up
15x air squat
Cash out: 1000m run