Wall walk to HS kick
Wall walk to HS hold
Kick to banded HS
Wall walk to HSW

85 min

1.Aerobic work
For 75 min: 3 min run/1 min walk
PK1-PK2
12.5 km
6.14/4.21 min/km

2.Strength
5 rounds of:
10 push ups
20 hollow rocks

Penkkipunnerrus,

2 x 6
2 x 4
2 x 3

Aikaa vastaan:

• 300cal SkiErg - 30sek työ / 30sek lepo

Bike 6 intervals of 4000m, rest 2 min in between. AFAP.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
3 Pole Vault Plant Drills (10 reps each)
About 20 Pole Vault Jumps (6-steps - no bend, bend)
About 20 Fosbury Flop High Jumps (7-steps)
Gymnastics (1 Legless Rope Climb, Some Handstand Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

Bike 5 intervals of 5000m, rest 2 min in between.

4 Sets of 6
Build to a moderate. This is in place to further prime our hips for the following heavier thrusters.

Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5x25' bear crawl
50 walking lunges
15 box jumps
5x25' bear crawl

Snatch pull+power snatch