Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
:20 on :20 shuttle runs :20 rest
curl to press
plate hopovers
alt push up
tuck jumps

Finisher
50 leg raises
1:00 min bf stretch

10 kierrosta vuorotellen parin kanssa

-joku oma taito (esim bar MU kumpparilla tai koittaa saada 2 bar MU )

-2-3 rope climb

10 min EMOM

-parinton minuutti 10-20sek dippipito
-parillinen minuutti 20 sec L-sit roikkuen

EMOM X 30'
1- 12/8 AS Kb 32/24
2- 10/8 Toes to bar + 4/6 Alt Kb snatches
3- DB COMPLEX
4- 10/8 box Jumps + 4/6 pull Ups
5- rest
* DB COMPLEX :
5 hang power clean 2×15/10
5 Front squat
5 push jerk

3-5 sets "Bodybuilding:"
10 DB Hammer Curls
10 Double KB RDLs
20 Plate Russian Twists (total)

+

Global Foam Roll Quads x 60s each

+

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

21-15-9

Tc:15min

70 min
2 min run/1 min walk
10.5 km, 6.54/km
HR 121/147

Basic Condition

10 min Ski
10 min Row
10 min Bike

105 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
15 min easy bike

Workouts of the week 6 hours, x 4
Deload week

A: back squat 3x5
B: Bench press 3x5