EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

WOD
24min. emom
1. max push ups
2. max air squats
3. max sit ups
4. max lunges
5. max burpees
6. rest

A: Bench press amrap @80%
B: Pause on safety arms bench press 2x5
C1: Strict chin ups 3set
C2: Dips 3set
D: SA DB press 3x8/arm
E1: Preacher curls 3set
E2: Forward leaning DB shoulder flys 3set

For time: “Frianebeth”
21 Thrusters
21 Pullups
15 Squat cleans
15 Ring dips
9 Deadlifts
9 HSPU

EILINEN tai

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

100 wallbals
600 m farmers carry 2x 20 kg hantel

For time
4 Rounds & 30m hsw

5 bar muscle up
7 box over burbee (high box)
10 squat 2x22,5kg DB

After 4 rounds complete 30m handstand walk as fast as u can

TC. 20min

WU
tabata
air squat
good morning
lunge
grasshopper

STRENGTH
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
- perform 1 warm-up set then start adding weight
- add weight each set building to a heavy 5
- Exceed weight from last week
1b) Gorilla Kettlebell Rows: 4 x 8 each. Rest 45s.
- same weight as last week
- 1 warm-up set then all 4 work sets with one weight.
- Goal: 4 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows.

CONDITIONING
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
- Goal: Finish the work within 1:30 each round.

EXTRA CREDIT
Dumbbell Pull-overs: 4 x 10. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

• 45 Degree Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)