Bike or row
1:00 easy
0:30 moderate pace
0:15 fast pace
X 2

Core strength
Every 3:00 x 5
20 v ups or leg raises
1:00 plank

*finish plank by 2:30 to give yourself 0:30 rest between rounds.

*Kippitekniikkaa renkailla
*Rengas - muscle up progressio jalat maassa

*Etunojapunnerrus
*Abmat-sit up

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 abs of choice
1:00 quad stretch

3 Rounds
8 Goblet squats
10 Good mornings
45sec farmers hold
(Steady pace)

Deadlift 3x8
(Focus on technique, slow eccentric part to 3-4sec)

3 Rounds

10-15 Side plank hip lift (right side)
20-30 Flatter kicks
10-15 Side plank hip lift (left side)
15-20 Ab crunches
10-15 Back extensions

Glute March
3 x 10 each. Rest 60s.
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2
Go every 90 s. x 12

Eilinen/Lepo

WOD
5rds
30x DU/ jump over line
20x hang power snatch
10x burpee
rest 1min. btw rds

15min mobility:
-it-kalvo (rulla)
-pakara (pallo)
-pohje (rulla)

Maastaveto 5x80%, 8x70%
Hyvää huomenta kumpparilla 3-5x12-20
Läpiveto kumpparilla 3-5x12-20