2,5km Soutu aikaa vasten

LADDER 15'
5 squat cleans @50/35
5 burpees jumping over the barbell
5 pull ups

FOR TIME
300 squat
everytime you rest perform 2 rounds of cindy

Lämmittely ja mobility

Otm 10
6 punnerrusta
6 goblet kyykkyä

Metcon
21-15-9
Seinäpallo
Rengassoutu

Loppuvenyttelyt

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

5 x [8+8]

Go every 3:00

A: Burpees 8x3
B: Hang power clean 3x3 4x2 1x1
C: leg press 3set
D: bench press 3x3
E: Close grip lat pull downs 3set
F: biceps curls 3set

Mobility

Lower Body

Mixed amraps:

9 min amrap:
9 med ball cleans 9/6 kg
6 burpees
3 HSPU

3 min rest

9 min amrap:
Row, ski, run or bike for meters

3 min rest

9 min amrap:
9 box jumps 24/20”
6 push ups
3 strict T2B