15 Min EMOM
3 reps each minute

♠️♥️♦️♣️

Warm up

samson stretch
batwings
tabletop shoulder touches

Part A

4 rounds

Single arm ladder

2-4-6

Row
Clean
Lunge

2 min rest

Part B

15min EMOM

min 1: 20 russian swings
min 2: 10 headcutter
min 3: 10 plank pull throughs

Part C

3 sets

30sec sidebends each side
Max rep russian twists

1min rest

A,
Split Stance + Good Morning
4 x 8/side
- start light to learn the movement, if it feels ok , start adding weight but stay at moderate load

B,
For Time:
200/175 Calorie Bike
10 Rounds: 15 Wall Ball @9/6kg - 50 Double Under
Goal: Sub 30 min

C,
Intervals
10 x 100 meter Sprint
Rest 1 min between efforts.
- start at a moderate pace , and watch out for hamstring injuries. make sure you are warmed up!

15min

3-6 leuanveto kippaamalla
6-9 etunojapunnerrus
9-12 ilmakyykky
12-15 istumaannousu

4 rounds for time of

• 30 single-leg squats
• 15 sumo deadlift high pulls

♀ 75 lb ♂ 115 lb

3 rounds
In 2min 400m run
1min rest
2min amrap
5 pull ups
10 push ups
15 squats
1min rest

5min ergo of your choice
+
7min ajan:
10m bear crawl
10m inch worm
5+5 windmill
10 kb swing
10 sit up
10 wall squat

Slow tempo hamstring bridges: 5 sets of 10 with 0:45s rest between sets.
Then
Wall sits: 3 sets of :30s with 0:45s rest between sets.

https://zoom.us/j/7594162178
ZOOM salasana 530247

• 90s. Row/Bike

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 60s. Row/Bike

• 2 rds:
  8 Deadlift
  8 Front squat
  8 Shoulder press

• 30s. Row/Bike

• Mobility...

• Work on: Deadlift/Bench press