Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Kipping pull-up and T2B technique

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EMOM20:

1. row x 45s
2. 30s kipping / jumping pull-ups
3. row x 30s faster than 45s row pace
4. KB´s front rack walking lunges x 14 steps
5. 30s x T2B's / kipping leg raises

➡️ next deload week 😍

• Lizard Pose
• Scorpion Stretch
• 5 Parasympathetic Breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

5x10 Romanian deadlift

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

WU
3rds
10x air squat
10x scapula push up
10x one leg V-up

-Soututekniikkaa

2 rounds
800 m run
800 m row

8min AMRAP
Pick up something to carry by farmer's carry style. One object per arm.
You can use training bags stuffed with books, sand(in plastic bag of course) etc. or buckets stuffed with sand or water etc. Be creative.
Walk as long distance as possible.
Post your object, weight and distance to comments.

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

Jakokyykky tanko takaräkissä 5 x 5+5 nosta painoa tuntemuksen mukaan