5 Rounds
1min - 1min - 1min row
stroke rates: 22 - 25 - 28
your 5k pace + 5s.

2 mins cardio (bike, run or row)

Then 2 rounds
10 good mornings with empty barbell
10 KB single leg deadlift Per leg

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM

• weight stays the same throughout

A)
Partner Workout
For time:
10-20-30-40:
Calories Air Bike
Wall Balls (20/14)
Box Jumps w. Step-down @61/51cm
*100 Meter Farmer Carry after each round @32/24kg
- Goal: One person works at a time. Split all reps evenly, including Farmer Carry.

TIME CAP = 30:00
- Alternative to Bike:
14-26-38-52 Row Cals

B) Prone Banded Hamstring Curl
3 x 25. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Mobility WOD kehittää liikkuvuutta ja toimii erinomaisena kehonhuoltotuntina.
Tunnilla hyödynnetään rullia, palloja ja muita apuvälineitä kehon mobbailuun, lisäksi käytetään staattisia ja dynaamisia täsmävenytyksiä avaamaan ja helpottamaan kehon jännitystiloja.

Tänään yleistä mobbailua luvassa.

Press in split
6x6r @ 2 reps in the tank.
Rest as needed.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with rower :
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

After Rowing perform 10 kb tgu's total with light weight 3+3 reps and 2+2 reps, increase weight for those 2+2 reps

Barbell warm Up
5 high hang pull + 5 hang muscle clean + 5 front squat + 5 push press + 5 push jerks x 2 rounds
then
3 high squat clean + 3 hang squat clean + 3 squat cleans + 3 split jerks

Recovery 15 min
Ski/row/bike

"Tall Clean" 5 x 3

Työntö-Veto + Rive 5x(1+1)x70%

Työntöveto, (pidolla, kannat lattiassa)
1x3x85%, 2x3x90%

Etukyykky 3x3x65%

3 x 10 lantionnosto
3 x 8, tiukka leuka

14min amrap
14 Front squats 50/35
14 Push ups
14 Step ups