EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

A,
Band Sumo Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
3x 3 within 20% of your best for the day

B,
For time:
3 rounds of:
20 Wall Balls, 9/6kg
20 Push-ups
-- Rest 2 mins --
3 rounds of:
20 Med Ball Cleans, 9/6kg
10 Push Jerks, 70/47kg

Goal
Sub 8 min for each couplet.

C,
3 rounds for quality of:
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
Banded Lateral Walk, L 7,5m/R 7,5m
Bird Dog, L 20 secs/R 20 secs

3x 30 sec work 30 sec rest of each movement (33 min)

1. goblet squat + bicep curl @24/16
2. romanian deadlift @32/24
3. one leg pike pulse over KB /R sc:@8 rx:@12
4. one leg pike pulse over KB/L
5. pike pulse
6. KB hollow flutter kicks @24/16
7. KB sit-up @8/12
8. L-sit alt press @24/16
9. KB push-up @24/16
10. double KB floor press @24/16
11. alt push press @24/16

3 rounds: 4-3-2 with 90sec rest
between sets and 3min rest
between rounds.

One round is 4 reps, 90sec rest, 3
reps, 90sec rest, 2 reps. Use the
same loading for all sets, but add
loading to each round.

All rounds with RPE 4 to 4+

3 sets of High Hang Squat Snatch
Double. Rest as needed between.

Target: easy with the loading. This
exercise is for your speed under
the barbell

4x5 Front squat

Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time
20-30-40-50-60 DU
5-10-15-20-25 Thruser 50kg

TC:15min

Practice 30 - 60min skills of your choice.
Strenght or technique.

EMOM 12
1) 20m Animal walk
2) 5 Wall squats + 10 alternating
cossack squats
3) 10 Banded good mornings + 10
banded press
4) 5+5 Windmills with KB/DB

---

2-3 x perfect stretch (both sides