Band Shoulder Extension Tri-set: 3 x 10 reps in each grip position - pronated, neutral, supinated
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

LÄMMITTELYT
2 KIERROSTA
25 HAARAPERUSHYPYT
20 SHOULDER TAPS PUNNERUS ASENNOSTA
5+5 KYYKKYVENYTYS RANGANKIERROLLA
5 PUSH UP TO DOWNDOG POSE
10 HYVÄÄ HUOMENTA LIIKETTÄ

SAUVAKÄVELYT/JUOKSU 45-60MIN

OTA NOIN 50/50 PERIAATTEELLA SAUVAKÄVELYÄ/KEVYTTÄ JUOKSENTELUA TÄMÄ AIKA!

VENYTTELYT 5 MIN YLEISFIILIS TOIPUNEEMMAKSI TREENIN JÄLKEEN

On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
10 push ups
15 sit ups
25/20 cal bike

On the 20 min: 100/80 cal row

On the 30 min: 3 rounds:
12 hang power snatches 25/15 kg
10 box jumps 24/20”
30 s HS hold / pike HS hold

Tibia Raise: 2 x 20. Rest 60s.
+
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales

4 rounds for time:

12 cal row / ski / bike
6 + 6 kb snatch
12 kb goblet squat

VX7A

7 Rounds For Time:
10/7cal Ski-Erg
30 Double Unders
9 Chest to Bar Pull Up
3 Wall Climb

5 Rounds as Supersets:
3 Bench Press @ 90->% of 1RM
2 Strict Pull Up @ no reps in tank

4 Rounds for Quality:
10 Double DB Incline Row 12+12 1-Arm DB Incline Bench Press
20 DB Weighted Sit-Up

Banded Pull-aparts: Max reps in 2:00
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

Do one Power Clean every minute on the minute
For 15min