EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Warm-up (optional):
Row/Bike/Ski/Jog 5 minutes. Get warm.

Hip / Thoracic
2 rounds:
a) World's Greatest Stretch 5+5 (5/side)
b) Cossack Squat 5+5 (5/side)
c) Wind Mill 5+5 (5/side)

Lower Body
2 rounds:
a) Bootstrap Squat 10
b) Squat Thoracic Rotation 5+5 (5/side)
c) Prayer's Squat Pose 30-60 seconds

Lower Back
2 rounds:
a) Segmental Cat-Cow 10
b) Bird-Dog with 3 sec pause 5+5 (5/side)
c) Child's Pose 30 sec

Thoracic
2 rounds:
a) Child's Pose with Thoracic Spine Rotation 5+5
b) Upward Dog to Downward Dog 10
c) Reverse scorpion with shoulder circle 5+5

Shoulders
2 rounds, lying with belly on the floor:
a) Prone Snow Angel 10
b) Alternating Prone Swimmer 10
c) Prone Shoulder Press 10

Hip / Thoracic / Shoulder
2 rounds against the wall:
a) Wall Wind Mill + Open Book 5+5
b) Couch Stretch 30 sec + 30 sec
c) Figure 4 Piriformis Stretch on wall 30 sec + 30 sec
d) Wall Slide 10

Videos:
World's Greatest Stretch:

Bootstrap Squat:

Squat Thoracic Rotation:

Prayer's Squat Pose:

Segmental Cat-Cow:

Bird Dog with Pause:

Child's Pose:

Child's Pose with Thoracic Spine Rotation :

Reverse Scorpion with Shoulder Circle:

Alternating Prone Swimmer:

Wall Windmill + Open Book:

Couch Stretch:

Figure 4 Piriformis Stretch:

Wall Slide:

Tempo Bench press (slow down, fast up) 4x6 reps

TTB:

For quality:
1. 3 x 10 Kip swings
2. 10 x 1 Jump to hollow
3. 2 x 5 Kipping leg raises to 90
4. 5 x 1 Kip swing + 1 Leg raise to 90 + 1 TTB
5. 2-3 min to practice and play with different techniques:
A)Straight legs
B)Bent knees with “kick”
C)Scooping

Alternate every movement with a partner (you go, I go):
10 min AMRAP
2 Rope climbs
12 Wall balls
20 KB swings

Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

Headstance 1/2

AMRAP 10
5 + 5 DB OH lunge steps
5 strict pull up
5 + 5 pistol squats
5 Bulgarian ring row

Push press 12-10-8-6 reps

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm KB Bent Over Rows

-Rest as Needed b/t Sets-