7 x 3
Strict Weight Pull-ups
60-70% of 1RM
https://vimeo.com/175741058

Conditioning – “Diane:”
21-15-9 Reps For Time:
Deadlift (225/155) @ 185#
Handstand Push-Ups @ 45# plate

Finisher – For Time:
750m Row -> 2:34

Raakarive puolesta reidestä + työntö

8 x (2+2)@60-75%

Raakatempaus puolesta reidestä + valakyykky

8 x (2+1)@65-75%

Raskas Te-veto polven alta riipusta

4x3@100-120%

Boksi hypyt 8 x 3

3 Rounds for time:

Row 500m
10 Deadlifts
15 Box Jumps

70 min
A. 60 min swimming - freestyle
B. 10 min flip turn practice

50 cal row
50 box over jumps
50 wb
20 c2b
50 wb
50 box over jumps
50 cal row

Run Vähis Pajamäki Martin koulu Martin silta Majakkaranta koti

60 min

Step #1 – Breath work and warm up flow
1. Diaphragm awareness / release drill (5 to 10 reps)
2. Flow sequence

Step #2 – Main recovery work
For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Turkish get up
4 Windmill
6 Overhead reverse lunge
8 Clean and Press
10 Front squat
12 Russian KB swings
50 m Rack Walk
200 m jog
Note. All reps are per arm on each movement
> 8 kg KB
125/147

Step #3 – Shoulder recovery flow

2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (102.5/70)
40 Wallballs

AMRAP 10
5 HSPU
15 Box Jump 24”