For quality:
In 8 minutes build heavy 1+1 heavy turkish get up.

Active Recovery Session
Full Body Warm Up Mobilty
then

3 rounds
10 reverse snow angels
10/10 external DB rotations
10/10 bulgarian split squat (bodyweight)
1000m light pace row
after full round take some water and go for next round

then

3 rounds
10 banded pass throughs
3-4 wall walks
10-20 scapula rolls on pull up bar (pyöritä eteen/taaksepäin)
5+5m front rack duck walk with light kettlebell
40/32 calories air bike
after full round take some water and go for next round

Relax for few minutes and do some deep breathing during streching or just sitting around.

Tempaustekniikkaa Markuksen kanssa pt-tunnilla

EMOM 10

5* 1PS + 1 OHS

5* 1PS + 2 OHS

2 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#
Goal: sub 10 min.

TTB

5x5 Strict TTB
+
30 second Hollow hold

Rest as needed between efforts

Pt tunti Markuksen kanssa. Tempaus tekniikkaa ja valakyykyt.

Voima
E3MOM, 5rds
KB hang Muscle clean 5+5
-nouseva paino

WOD
3 rounds for time:
12 up down
21 DB hang snatches
6+6 single arm db thrusters

Mobility 25 minutes.

6 Kierrosta laatua vastaan: (You go, i go)
15/10 Cal soutu/pyörä
14 Askellus boksille vuorojaloin
12 Gorilla soutu vuorokäsin
10 Käsipainon siirto lankussa vuoropuolin