• Global Foam Roll Quads x 60s each
• Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Full swings. 20 kg.

2 times up and down with both hands.

5 x 2+2 Työntö

60m sprints - on track - rolling - 8x60m - 8.38, 7.88, 7.69, 7.69, 7.69, 7.78, 7.93, 7.97
100m sprints - 2 x100m - no time

3 kierrosta laatua

5 kippileukaa + 3 sek pito leuanvedon yläasennossa
5 rengasdippiä + 3 sek pito dipin ala-asennossa (skaalaus kumppari tai rengaspunnerrus)
5 pystypunnerrusta tangolla, 3 sek pito valassa (20 kg)
5 varpaat 90 asteeseen + 3 sek pito

Lepo tarpeen mukaan

1000m Row - 3:42
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 3x325, 3x345, 1x365, 1x375
Deadlifts - 3x225, 3x315, 3x365, 3x405, 3x425
Metcon - 4 Rnds - 5 Deadlifts (315), 5 Back Squats (255), 5 Hng Cleans (175)

A. Back Squat
5 x 8
50/60/65/70/65

B. Tabata
Plankhold (front)
Plankhold (Side: L / R)
Static Hip Extension with Kettlebell (90°)

For Quality and minimum rest

3-4 Rounds:

• 12 Front squat (with 2 kettlebells and heavy)
• 15 R+15 L Kettlebell side bend

• 20 Superman Rock

• foamrolling, band streches etc..

3 rounds for time of

• Run 400 meters
• 15 thrusters
• 21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.