2-3 Kierrosta:
6/6 Askelkyykky eteen V.3
60s Lepo
6 Suorinjaloin maastaveto tempausleveys
60s Lepo

2-3sets:

10+10 Db row
10 Db bench
40-60s plank

Banded Alphabet:
2 x 1 each side. Rest 60s.
+
-Pigeon Pose x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Front squat 8x5/ ran
Up to heavy!

Lepiä

EILINEN tai

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

6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 30s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 30s.

• Goal: 4 hard sets - use 1-2 warm-up sets before starting work sets.

For time :

30 Clean & Jerks 52,5/37,5kg ( Teen 45/30kg)
Run 1600m
10 Rope Climbs
Run 1600m
100 burpees

Target 30:00
Cap 38:00

Rest day, total workouts of the week 7 hours, x 4
Deload week
The Pack Program

Conditioning
Metcon x 2
Aerobic work x 1, 60 min

Gymnastics
MU -
BMU - 25
BFLY - 50
KCTB - 80
HSW -

Recovery
Avg. time to bed - 23:45
Avg. cals/day - 2700
Bodyweight -
Capacity - 83