4rnds

8 Tempo Push Ups. 2 Sec Down
8 Romanian Deadllft 40%
5+5 Bulgarian Split Squat

Double Leg Banded Hamstring Curl
Accumulate 100 reps
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bike

Easy Pace 3:00

5 rounds
4 min moderate
2 min easy

1.) Muscle snatch +snatch balance +ohs 4×3+3+3
2.) Tall snatch 4×3
3.) Power snatch +ohs 4×2+1
4.) Back squat 5,6,5,6 1.rep paused

Penkki 3x1x90%

Kyykky 4x2x50%
-3s stopeilla

SitUps 5x10

Find 5RM @RPE 8/10
Then 2x5 90%/5RM

HERO WOD

"Havana"
Complete as many rounds as possible in 25min of:
150 double unders
50 push-ups
15 power cleans 82,5/55kg

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

Accessory Work
3 rounds
10+10 landmine twist @5/10kg extra weight on barbell
10+10 half kneeling press
20 deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf smash
1 min calf/achilles strech
1+1 min wall pec strech
1 min cobra pose strech

For time:
27-21-15-9 reps of OR 21-17-13- 9 REPS
Box jump overs @50/60cm
Push ups
GHD sit ups should go unbroken.

Keep steady pace on box jump, push ups should be done mostly in 2-4 sets.
on each round.
ghd sit ups should go unbroken.
Time target for this workout is about 12 minutes. cap 15 minutes.

Metcon
For time
800m air runner or 40/32 calories of assault bike
10 legless rope climbs (scale to normal climbs x 10-15 reps)
800m air runner or 40/32 calories of assault bike

rest 10 minutes and get ready for next