Make sure to warm up properly before doing the workout, at least 10 minutes

• Light ERG/Light running
• Back extensions
• Dynamic planks
• light Single legged deadlifts
• Etc.

WOD:

20 MIN AMRAP

• 2/4/6/8/10..... Burpees
• 2/4/6/8/10..... Deadlifts w. 2 kettlebells/dumbbells (Medium-Heavy)
• 2/4/6/8/10..... Ring Rows / Strict pullups

Score is total amount of reps in WOD

• EMOM x6:
  1.) Bike
  2.) Row
  3.) Shuttle run

• 1 rnd:
  1min.: Spider lunge w/ twist
  1min.: Up/down dog
  1min.: Scale w/ stretch

• Mobility...

Start with 2k run

5min rest

5 rounds:
15 air squat, 10 push ups, 10 pull ups

5 min rest

Finish with 2k run

A)
Front Box Squat
10-8-6-4-2+. Rest 2:00
- Goal: build to a heavy 2+ with a parallel box and a normal squat stance.
- Option: 5 x 5 at a moderately challenging weight.

B)
Romanian Deadlift
4 x 10. Rest 90s.
- build in weight if form permits

C)
Forward + Reverse Lunge
3 x 8 each. Rest 60s.

D)
Hollow Rocks
4 x 15-25. Rest 60s.

Kelkka 50%; 75% & 100% x oma paino, x4

Etukyykky 5x10

Vatsat x200

Hollow Rocks: 4 x 25. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Back squat 2-1-2-1-2-1

5 round
Amrap 4
40 shuttle run (8m)
30 cal bike erg
Max effort burpees

WOD
21-15-9
hollow rock
push up
air squat

Alternate between
1) front squat 50-60% of 1rm x5
2) back squat with same weight x10