Torstai
Active recovery
Part 1
10 banded pass thoughs
3 min row
6+6 cossack squats
Part 2
20 Hanging Scap circles
3 min air bike or bike erg
6 Jefferson curls – KB or empty barbell
Part 3
6+6 single leg calf raises (käytä 15-20kg levy korokkeena ja ota räkistä kiinni) hallittu liike
3 min easy ski
6 Thoracic bridges

Tee 2-3 kierrosta läpi tosi rauhassa tai sit ota lepopäivä.

2x4 Kick Ups to a Wall
——————————————
1x4 1m HS Walk to a Wall
——————————————
2x5-8 HS Walk
——————————————
6x4-5 HS Walk w/ partner
- Partner spotting legs
- Slowly 1 hs-walking step at a time
—————————————————
5x5-10 HS Steps Onto a 5kg Plate (feet on the wall)
- 1rep = step both hands on and off the plate

Kahvakuula jumppaa ja tekniikoita.

For Time:
10 rounds

5 T2B
5 HSPU
5 FS@100/80%BW
5 Pull-up
5 Burpee

AMRAP 20 min

21 BS 60/40kg
15 T2B
9 Clean 60/40kg

For time:

Row 1k
20 Double DB Push Press
20 Box Jumps 24/20"
10 Double DB Push Press
10 Box Jumps 24/20"
Bike 2k

For time:
400m Run
50 DU
40 Thruster
30 TTB

RPE 3-4, go by feel
Loadings: Rxd: 40/30kg

3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading).

Find heavy of the day in 15min
(RPE 4+ to 5)