3-8 Overhead squat (increase weight and decrease reps),

2-4 Skin the cats

5-10 Dragon flag (challenging version)

*1 min rest between movements

This is strength work out focus on quality.

45 min
90 s. run/60 s. walk
6.4 km, 7.08 min/km
HR 127/161

Rest day, total workouts of the week 7 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 4 - 220 min
Upper body strength x 1
Squat -

Gymnastics
MU - 15
BMU - 15
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2650

Pull ups 5
Borzov walk 10m
Sit up leg raise? Linkkari 10
Back squat 10
Hand raise thrust sitting 10
X3
1min rest between sets

Leg raise hold 30s
Mave 5
Push up 10
X3
Own pace

Assault bike 50 cal
Row 50 cal

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

5 rounds for time:
• 10 Burpees
• 10 Box Jump Overs 24/20”
Goal: 6 min

5 x 5

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 25 (singles)

2.Squat
Back squat
5x70 % 62.5
5x75 % 67.5
5x80 % 72.5
5x85 % 75
- New set every 3 minutes

3.Metcon
- Not done

Snatch 2-2-2-1-1-1 2 waves

Run for meters