Resisted Nasal Breathing:
15 breaths (6s inhale + 6s exhale)
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Snatch balance 2RM

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

A: Bench press 5-5-5+
B1: Bulgarian split squat 3x8
B2: Shoulder press 3x5
C: Leg press 1xMax
D: BB skull cruschers 1xMax

3 Rounds:
15 Deadlifts 60/40kg
15 Pull-Ups

Directly Into...

3 Rounds:
12 Front Squats 60/40kg
12 t2b

Directly Into...

3 Rounds:
9 Shoulder to Overhead 60/40kg
9 Chest To Bar

Time Cap: 25 Minutes

AMRAP 15
40 DU
10 DB snatch 22,5/15kg
1 rope climb

For time

10-9-8…2-1
Wall walk
Ski erg cals

TC. 20min

3x cals 10x3, 9x3…

Week3
7x15

A,
Week 6
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

Rest as needed between sets.

B,
Bike Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

• Goal is max average wattage divided by your bodyweight in kilos for a score of 1-5. 1-2 means you need some focused work on conditioning, 3 is good but could still use some attention to cardio, 4-5 is great!

C,
Post Work 3xs:
--10-12 reps in each position of 3-Way Shoulder Raise
(light)

A,
5 rounds for time of:
Sled Drag, pick load 30m
4 Manmakers @15kg/10kg
Handstand Walk 8m

Teams of 3

-Complete at RPE 6-7 out of 10 (60-70% effort)

Rotate only after each person has completed their exercise. Continue till 5 full rounds is finished

B,
Optional Accessory:
20-30 min easy pace sustained effort on bike, rower, or ski erg
-if you want to rotate through exercises feel free