Tempaus

Basic Condition

15 min Row
15 min Bike

Adductor Plank: 3 x 20s each.
- Keep shoulders and hips stacked
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 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)

10 maasta suorille käsille 15kg
20 istumaan nousia
30 farmikävelyä 2 x 16kg kuulat
20 selän ojennusta
10 cal hiihto

Rive ja työntö

Bench press 5x5, work upp To heavy 5reps
+
2rounds
30sec on/60sec off for 5min(2 sets/each exercise)
1: Row for cal, damper setting 1
2: Amrap Burpees
3min rest between rounds

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up/Down dog

• 60s. Scale + stretch

• 2x
  10 Snatch grip Deadlift
  10 Muscle snatch
  10 OHS

• Mobility...

• Work on: Back squat

Сериями для объëма

3 Kierrosta:
A1. 30s Ground to overhead
60s lepo
A2. 30s Viivajuoksu
60s lepo
A3. 30s Pallon heitto seinään vuoropuolin
60s lepo
A4. Burpee
30s lepo
A5. Soutu/pyörä
3min Lepo

35min amrap
X unbroken wall balls
X unbroken push ups
X unbroken DU
Go for a number of reps you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.