AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7x1 min/30 s. @ 1:57-1:58/500 m
- Avg. pace: 1.57.9

Rest 1 min

B. 7x1 min/30 s. @ 1:54-1:56/500 m
- Avg. pace: 1.56.1
- HR 169/186
Cool down for 10 min

PM: 120 min
Warm up + COS 20 min

1.BCTB
- BFLY 3x10
- KS+BCTB 4x5
- BCTB + hollow 8x1
- BCTB + BFLY 2x1

2.Strict HSPU strength
A. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 4 4 s.
- 19 s.

B. Lift off + Pike push up 3 x Tough effort
- 10 9 8

C. DB Z-press 3x8-10
- 10x25 8x25 8x25 lbs

3.Back squat
A. 4x8 @ Slightly heavier than last week

4.Prone hamstring curls
- 3x15
- 15x5 10x10 10x10 kg

5.Banded march
- not done

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(23)
WRK 10:00 REST 3:00 WRK 10:00
12 bent over row
100m farmer's carry
12 dumbbell hop overs
12 step ups
12 devil's press

Finisher
50 bicycles
1:00 quad stretch

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

GRT(25)
run, walk, jog....just move

Finisher
50 alt leg raise
1:00 ham stretch

WARM UP
100 glute bridges
30x seated 90/90 hip switches
40 squat rotation
50 Wall angels

MOBILITY
Use mobility ball or golf ball.

3min/ per foot massaging the bottom of your foot ( footsoles)
3min/ calf rolling or massaging from achilles tendon towards knee.
1min/ knee put ball in knee crease and kneel down and work those areas. you will work hamstrings and calf at the same time.
3min massage or roll inner thighs. from knee towards groin.
2min per side massaging TFL. (its always tight so be gentle its nasty) Not to aggressive. See picture to find the muscle.
2min massaging arround the belly button in a 20 cm radius. Light pressure and if anything feels really bad - stop and do less pressure)
2 min/ pec massage the chest muscles. Always tight. Also here not to aggressive.
3min / trap and neck area.
2min rolling or massaging your biceps and triceps.

FLOW WOD
4min of airsquats. Its an amrap but not about getting the most reps. You only breathe through your nose. And do not need to extend fully. We want an avarage of 40-50 squats per minute so we get a nice pump in the legs. No need to push to any pain levels. You should feel light headed from all the breathing.

COOL DOWN
10min breathing and relaxing. roll and stretch.

Bench press 5 RM, then 3x3 @ same weight

6 burpee box jump overs
10 DB's push presses
10 plate squats

Eilinen/

Korkea Te -veto + Tempaus samoille jaloille
5 x (1+1)x65%

"Snatch Balance" + Valakyykky
1+1x70%, 5 x (1+1)x75%

Te otteella VAPU 3x3x75% (tempaus %)

3 x 30 Russian Twist
3 x 10 leuat

Back squat 3 RM, then 3x3 @ 90%

8 dumbbells push-ups
8 strict banded pull-ups

Go every 3:00

5 rounds, each for time and load of

• 1 snatch
• 1 snatch, adding 5-10 pounds
• 1 snatch, adding 5-10 more pounds

Rest as needed between rounds. Use 3 barbells, or change the loads as quickly as possible between lifts.