OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10-20 Heel Taps on Plate
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Foam Roll
1:00/1:00 Pec Foam Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-

6 Rounds For Time :

500 Row / 1k Bike, alternating between rounds
15 Push Press 45/32,5kg

TC 20

10 sumo DL high pulls @light weight
1,5k bike erg
15 wall balls
1,5k bike erg
50 single unders

Romanian deadlift 5-5-5-5 reps

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row/ski + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 150 m run + max box jump step downs
From 8:00 min to 10:00 min rest

Push Press

4-5-6-7-6-5-4

Go Every 2:30

WOD LIIGA

10 min easy pace warm up
*
2-4 rounds
Machine intervals 4min On/1min off
1) bike
2) row
3) ski
4) echo

3min easy /1min moderate / 1min rest
*
5-10min easy pace cool down
Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2