Tempaus

3x
1 min row
10 MB cleans
20s. hs hold

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Midline

3x1 Min weighted plank
1 min rest between sets

2-3 rounds:
20-30s side planks
40-60s plank hold

B1. MU (jalat boxilla, vaihtoharjoittelu) 4x8(RPE8)
B1b Single leg RDL KB x 5 o/v(tempo slow - heavy hip load RPE 8)
~2 min¨

Jefferson Curl 3 x 3 10s up 10s down. Rest 45s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Lepoja!

Take some time for family, prep your food for the next week if thats what you usually do, make a plan when you practise and stuck with the plan!

3-4 rounds:
10 Bench press
10 Ring Row
10-20 GHD sit ups
Rest as neesed...

6 Rounds:

400 Meter Run
50ft. Handstand Walk

Rest 1 Minute Between Rounds.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Glute Bridge Hold
MIN 2 - :25/:25 Couch Stretch against Box or Wall
MIN 3 - :45 Foam Roll