Make up an extra credit session you missed from earlier in the week
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

Crossbody Banded Rear Delt Fly
3 x 20 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Last day of test week for lifting

Build to a heavy clean and jerk

Build to a heavy overhead squat

Build to a heavy bench press

Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

Swim Session
6x25m warm up with different drills
then
150m mod/fast swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m fast swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m faster swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m fastest swim
cool down 50m pull

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK 4:00 REST 1:00 x5
4 goblet squats (two seconds down+four second hold+two seconds up)
8 alternating shoulder press(two secs up and dwn)
12 breakdancers(two count)
16 alternating sit ups
20 dumbbell hop overs

Finisher
50 alt toe touch
1:00 IT stretch

15 mins (45s. ON 15s. OFF)
1. cal row/bike
2. one arm devil's press (alternating)
3. box step ups (with DB)

Jefferson Kang Curl
3 x 3. Rest 60s
- Light/moderate weight
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3rds for time w partner:

-20 wall ball 7-8kg/5kg
-10 pull-ups
-20 US KBS 16/10-12kg
-10 V-ups
-20 push presses 20/15kg

Other athlete can perform reps only when the other is in:
-plank
-hang from the pull-up bar
(Alternate)

RestDay!