Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

E4M x 3

8-10/8-10 single arm DB row
10-12 plate turkish sit up
30m DKB mixed carry (front rack & farmers)

Huom! Liikkeet laatua vastaan.

Warm Up

Foam Rolling about 10 minutes, get body ready for work!
Warm up with Air bike
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

then 3 sets of
4 burpee box step overs
8+8 suitcase deadlifts, increase weight
then 1 set
2 burpee box get overs @120cm
2 sandbag over shoulder

Warm Up
3 rounds
40s easy -> 20s moderate -> 10s fast with ROWER
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
3 burpee pull ups

Workout prep, climb to workout weight with 2 smaller weights on lunges and then test 1 round
with wod weights.
3 sets total :
6 farmers hold lunge walking steps + 2-4 c2b or 1-2 bar mu's

7:30 Basic Endurance CrossFIt
8:30 Deadlift + Metcon
9:30 Technique, Kipping Pull Ups
12:00 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon
17:00 Technique, Kipping Pull Ups
18:00 Basic Endurance CrossFit
19:00 Deadlift + Metcon

10min for quality:
8 double db bicep curl
10 lateral double plate flies
12 bench dip

https://m.youtube.com/watch?v=eDGZTO42sCI

E2MOM
7 x 5 deadlift

Find push press 3 RM

restday

Handstand holds

Handstand circuit – 2 rounds of:
8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
(Rest as needed b/t exercises)

– Rest 1:00-2:00 between rounds –