EMOM for 4 rounds:
1) Cross crunches
2) Windshield vipers
3) Flutter kicks
4) Rest

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(28)
WRK 8:00 REST 2:00 x3
12 bent over row/ring row/8 pull ups
100m run
12 hand release push ups
24 squats tempo(one sec down-one sec hold-one sec up)
12 body builders
100m run
12 alternating sit ups

Finisher
50 alternating toe touch
1:00 quad stretch

60s on 30s off x5:
30 SU / 10 DU
10 db snatch
1 wall walk

Continue new interval where you left off in the previous one.

EMOM15
1. Row 25s max calories
2. Echo bike 25s max calories
3. Rest

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Core EMOM6
1. 20s hollow hold
2. 20s russian twists
3. 30s sigle leg V-ups

EILINEN tai

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

TAI

OHS & FRONT RACK MOBILITY Peruslämpöä 5-10min (soutu, pyöräily, kelkka), SUKKASILLAAN :)

1. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

2. 12 KNEELING THORACIC ROTATION *kontallaan

3. 20 TABLE TOP BRIDGE with ROCK FOR- & BACKWARD

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ACTIVATION

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

2. 8 BARBELL ELBOW STRETCH *tanko thenarin päällä, kierrä kyynärpää mahdollisemman ylös eteen ja taakse, tanko hartian päällä

3. 20 LONKAN ULKO- JA SISÄKIERTO 90/90 ASENNOSTA, tee videon mukaisesti (klippi) koko video, kohta 2:35-3:41

4. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, tuo kyynärpäitä eteen ja palauta, video

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COMPINATION

1. 12 OH DUCK WALK, keppi/levypaino/tanko

2. 8 MUSCLE CLEAN, keppi/tanko

3. 10 FRONT SQUAT

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---

LIIKKEIDEN VIDEOT

1. 12 KNEELING THORACIC ROTATION *kontallaan

---

ACTIVATION

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

1. 20 LONKAN ULKO- JA SISÄKIERTO 90/90 ASENNOSTA, tee videon mukaisesti (klippi) https://youtube.com/clip/UgkxpHBTpD6xsw3qRQAGSc5fFCR3n44gAdMd koko video, kohta 2:35-3:41

2. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, tuo kyynärpäitä eteen ja palauta, video

Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

Skilss

4x1
1RPM Overhead squat

A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
In 5 mins do:
Run, 800 m
max reps in remaining time Push Jerks @70/47kg
-- Rest 1:30 --
In 4 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs @60/50cm
-- Rest 1:30 --
In 3 mins do:
Run, 400 m
max reps in remaining time Double Unders

Goal:
Have 1 min or more to work on each movement.

C,
4 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs

Rest as needed between each round.

Karjalan Kimppa
Sali kiinni