Active Recovery is important to allowing your neuro-muscular system to recover from strenuous work while remaining active and moving.

Workout: A) Swim 500 meters or 25 minutes, whichever comes first, easy pace, no extreme elevated heart rate. B) Stretch with bands and foam rollers for 10-20 minutes

Alternate workouts: 25 min bike or job at easy pace followed by 10-20 minutes of bands and foam roller mobility work

Alternate workouts: Perform yoga for 40-60 minutes

Log your choice or workout and results in comments. Note how well you perform or struggle to track your progress in that area.

3-5x
6-8 Strict Pull up/C2B
6-8 Bench press (~70%)
10-20 GHD sit ups
Rest as needed.

Heavy, not all out!

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Push press 10x3 /ran
Go for max!

Tekniikkaa + työsarjat

Rinnalleveto tekniikkaa + työsarjat.

Evaluate the current state of fitness using the ACFT.
Select personnel conduct the ACFT.
Other personnel conduct the alternate event.

Log your score, to track progress over time.

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

3 rounds for time

15 thruster @50kg
300m skierg
7 thruster @50kg
300m skierg

TC 20min.