*deload week
3x5 reps @50-60%

Hip Thrust
3x12, Tempo 2011, Rest 90s

Front Squat 2x6

RPE 4 (1-2 reps in the tank)

Rest as needed.

"MURPH"
1600m run
100 pull up
200 push up
300 air squat
1600m run run

Scaled Murph
1000m run
50 pull up
100 push up
150 air squat
1000m run

Target under 40min, Time cap 50min

5x5 V2

6 x alkavalla 30 sek
2-6 Varpaat tankoon

24min

5-8 varpaat tankoon
8 raaka tempaus 43/35/30/25kg
30/24 cal laite

Etene rauhalliseen/tasaiseen tahtiin

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
400m Run Easy
400m Run Faster

3 x 3min töitä/2min lepo

6 leuanveto
12 etunojapunnerrus
18 ilmakyykky

Back squat

5-3-2-1-1-1

85-100 +% / 0-1 RIR /E3MOM