Osa 1:
Intervallijuoksua portaiden väleissä, porrastreeni x6 ja 100 punnerrusta lopuksi.

Osa 2:
40 air squats
30 up&downs
30 jumping lunges

Rest 2 min

Osa 3:
30 reverse lunges
20 up&downs
20 DB snatches (10+10)

Rest 2 min

Osa 4:
20 sumo squats
10 up&downs
10 DB thrusters (5+5)

Etukyykky 5 x 60 kg
Kelkka 70 kg x 5

Shouder press dumbbell 10-10-10-10

4 rounds, 60-90 second rest between rounds:

• 30 second hollow hold
• 10 single leg glute bridges
• 10 V-ups
• 30 second side plank (left)
• 30 second side plank (right)

Shoulder press
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

7 x ( Power Snatch + Snatch Balance + Hang Squat Snatch)

75 - 85%

Jalkakyykky 3x5x70% (prosentit suuntaa antavia)
Penkkipunnerrus 3x5x70%
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

4x8 @ 7.5 kg

AM: 40 min
60 s. run/60 s. walk
5.65 km, 7.10 min/km
HR 129/153

PM: 80 min
Warm up for 20 min

1.MU
- Drills
- MU 16 x 1

2.Gymnastics capacity
- Not done

3.Gymnastics accessory
- Not done

Back rack walking lunges 5/5 leg