Ankles & Glutes Series Perform:

3 Rounds of B1) + B2) + B3) + B4)
B1) Calves roll out
Grab a roller and spend about 2-3 minutes per leg rolling out your calves. Create gentle pressure on the spots that are a bit tighter before moving on to the next tight area. Demo Video:

B2) Banded ankle mobilisation
Place a strong (purple or green) band on the bottom of the rack and place the other end of the band around your ankle. Stretch out the band as much as you can, place the front part of your foot onto a 15lbs plate and push your knee forward in 3 different directions with a 2sec pause in the push (forward and slightly inward, forward and forward and slightly outward). 15 reps / ankle
Demo Video:

B3) Pigeon stretch on a box
Place your right leg on the box, keep your back as straight as possible and reach with your left hand over your right knee x10reps, then reach in front of you 10reps, then reach with your right hand to your left side 10reps. Same procedure with the other leg. 10 reps / direction/ 3 directions
Demo Video:

B4) Banded KB Goblet Squats
Double the Band around your knees, place your feet in a stance that you fell a bit of pressure on the band. When squatting, press your knees into the band in order to feel your gluten activate. 10 reps at Tempo: 3110 Demo Video:

Power Clean 4x3

No tng, but dont let go from barbell. Technically good reps.

banded Deadlift 20-15-10-5 reps. Add weight for every set.

10xswing, 10xsquat, 2x10xRDL ja 2x10xsplit squat

Amrap 30 in team da 2
50 burpees
50 double dumbell deadlift
50 lateral burpees
50 dumbell clean and jerk 22.5kg
50 burpees box jump 60cm
50 dumbell hang snatch
50 devil press
Max effort double dumbell thrusters

For time

SkiErg 20 x 20sek työ / 10sek lepo - maksimimetrit

Press
2-2-2-2-2-2-2

21-15-9
Lateral Plate Jumps
Burpee
AbMat Situps

Press
95,115,125,135,140,145,155 fail

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