• maastaveto 4x8

Emom8
2xC&J

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
3X10 kb/db straight leg deadlift(controlled)

WRK(18)
:20 WRK :20 plank :20 rest x6
dumbbell/kb hang clean
dumbbell hopovers
dumbbell strict press

Finisher
50 double crunch
1:00 min hamstring stretch

8 rounds of:
20s full throttle
40s easy

on an assault bike

Warmup
Run 10x 25m shuttle jog
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Power Day
3 RFT
-10x alternating overhead hammer strikes
-10x tire flips
-10x truck bed jumps
-10x transverse hammer strikes L/R
-10x banded alt. single arm chest press
-10x banded single arm rows
-10x hammer swings each direction

Finisher
4 rounds
-:45 hammer complex
-3x hammer front swing
-3x hammer clean and press
-3x hammer snatch
-3x hammer goblet squat
-:45 heavy bag striking with focus on power generation

Core
1 rounds
-25x sit-ups
-25x rev hypers
-25x leg levers
-25x back extensions

2 mile run broken into intervals
First mile was a jog, second mile broken into faster paced sprints.

After first mile:
40 reverse lunges
44 push ups
30 air squats
Two :45 second plank hold

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
EMOM x 12
Min 1: 10 leg raises
Min 2: 20 sit ups

WOD
5RFT
5 burpees
10 ring rows
15 KBS
20 walking lunges

Raakarive + Rive polven alta + raaka työntö

5 x (1+1+1) x 60 - 70%

Rive + työntö
5 x (1+1) x 65 - 75%, 5 x 1+1 x 75% - 85%

Työntöveto

3 x 3 x 120%

Takakyykky

3x3x80%

5 rounds
400m run (modaret to hard pace)
600 jog
400m walk