70 min

A. Aerobic work for 40 min - walking
Including a 20 min breath ladder up to 7
B. Hip recovery flow

80 min

A. Aerobic work for 50 min - easy AB
Avg. rpm 47, 331 cal
129/145

B. Hip recovery flow for 30 min

Aamupäivä: 70 min

A. WU for 30 min

B. Main set
3 x 1000 m run, rest 2 min b. reps, each set faster than the previous one.
3 x 200 m run, rest 1 min b. reps, each set faster than the previous one.

Times: 4.33, 4.27, 4.23 = 27.5, 27.0, 26.5 s/100 m
0.47, 0.45, 0.44 = 23.5, 22.5, 22.0 s/100 m
165/189

C. Cool down: 10 min walking

Ilta: 90 min
Jacked gymnastics workout: Ring Muscle-ups
Ring Swings (5 x 5)
Ring Swings + Hips to Rings (5 x (1+1+1+1))
Ring Muscle-up Pull & Transition Drill (5 x (3+3))

Handstand Skill & Endurance
Pike Handstand Walk Around Box (5 Minute AMRAP)

3 sets for quality: 25 sec hollow hold into 15 hollow rock

3+2+1+1 (80%, 85%, 90%, 90+%)

400m row
100 du's
12 power cleans @ 85kg

4 x 6 tempo (3s lowering)

Block Clean, off the knee. pull+rep

3 Position Squat Snatch
- daily max 15 mins
- high hang , hang , floor

Each section is a 2 minute amrap followed by a 20m D-Ball 60kg carry - 1 minute break between rounds.

Partner workout - YGIG

• Wallballs 15kg
• Pullups
• Deadlifts 100kg
• Box jump overs 20"
• GHD situps

SCORE IS TOTAL AMOUNT OF REPS PERFORMED

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 single unders
10 hollow rocks
5 sit ups

Metcon/*Rx(15)
"Annie"
50-40-30-20-10
double unders
sit ups

accessory(8)
3x6
hip extension
bent over row

Finisher
50 dbl crunch
2 min hip opener
1 min s/a para stretch