• Global Foam Roll Thoracic Spine x 60s each
• 3-Way Banded Shoulder/Lat Stretch x 60s each.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(20)
WRK 9:00 REST 2:00 WRK 9:00
5 bent over row/ring row/pull ups
10 body saw
15m shuttle run ×4
10 squats (2 sec dwn, 2 sec hold)
5 walkouts

Finisher
1:00 six inch hold
1:00 samson stretch

EILINEN tai

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

Deadlift 5 RM

Tall clean
4 x 2 @ 50% of build over the sets if it feels good

3 position clean
3 x 3 @ 80% of 1RM clean

Push press
3 x 5 @ 60% of 1RM or 9RPE

Clean & jerk
5 x 2 @ 75% of 1RM clean & jerk

Accessories
DB bench press 3 x 10 @ 8RPE
Lateral raises 3 x 12 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN
2. CRUNCH
3. THURSTER
4. one leg BENT OVER reverse grip
5. SIDE PLANK
6. one leg BENT OVER reverse grip
7. SIDE PLANK
8. JUMPING JACK

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Roll
5/5 Ankle Deep Lunge Ankle Mobilization
5 Jefferson Curls @ light weight
1:00 Child's Pose
-Rest as Needed b/t Sets-

2min on 1min off x5:
10 no-jump burpee
20 db snatch (15 / 10)
10 no-jump burpee
30 db dl (25 / 20)

Work 2mins, then rest 1 and continue where you left off on the previous round. Result is reps completed.

3 Rounds
30s hollow hold
30s Hollow rock
30s Superman
30s Superman rock
30s side plank, Left
30s side plank, right