Back Squat
4x4
3s. Pause at the bottom.
Rest as needed.

ENOM 12'

1) 12box jump step down
2) 45sec row
3) 10/arm KB clean

90 min

1.Aerobic work
A. For 60 min / 2 rounds of:
10 min row
10 min bike
10 min crosstrainer
125/148

2.Core
A. 3 rounds of:
15 curl up w/2 sec. hold at top
20 s. side plank hold
20 bird dog

B. 3 rounds of:
20 hollow rock
20 leg raises
40 side heel touches

105 min
Warm up & mobility for 35 min

Gymnastics, strength & weightlifting not done, back pain

1.Conditioning
A. 5 rounds at moderate pace:
15 cal row
40 single unders
500 m bike
Time: 15.20
133/170

2.Aerobic work
A. 45 min easy bike
129/141

3.Mobility

Emom 10'
3 strict ring dips + 3 strict ring pull ups
Rest 5'
Emom 8'
2 strict ring dips + 2 strict ring pull ups
Rest 4'
Emom 10'
1 strict ring dip + 1 strict ring pull up

For time

2 rnd of:
50 down & up
25 HsPu
50 Wall Ball
25 cal Row
50 Jumping Lunge

16min emom
1: 10 burpees
2: 10 pull ups
3: 5 DB thrusters @ 22kg dBs
4: 8 DB Power clean
4min rest
4min amrap
Burpees

"Stamina Builder"

1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs

Toes to Bar

Push-up ja Ring push-up

Skaalaa niin ett yhteen kierrokseen menee 1-1:15 min

20 E2MOM
5 Pull-up
10 Pull-up
15 Squat

Pukeilta tempaus (puolireisi)

8 x 2@70-85%

Raakatyöntö Te - otteella, samaan vauhtiin

5x4@30-50% Te

Vatsat 120 kpl
Reverse Hyper 50kpl