Double under practise for 15 minutes

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EMOM16
1. 10 Thrusters
2. 20 KB swings
3. 30-40s Double unders / singles
4. 30s Feet on box pike push ups

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Core holds
3 rounds:
20s + 20s Copenhagen hold
30s Reverse plank hold
20-30s Hanging leg raise hold

• rest as needed

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups

2s pause at the bottom

4-4-3-3-3

Go every 2:30

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

EMOM for 3 rounds:
1) max T2B
2) max Ab-wheels
3) max AMSU
4) Rest
5) Rest

E5MOM x (3-5rounds)

1) 1 round of DT @60/40kg + remaining time easy bike
2) 2 round of Cindy + remaining time easy bike

(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

EMOM for 4 rounds:
1) Cross crunches
2) Windshield vipers
3) Side plank hip raises in sets of 5+5
4) Rest