Hips mobility w/ rubber band in EVERY angle. (take your time! Do it as much as you feel you need it!)

Foam roll for Lower Back, Glutes, Thighs, Fascia, Hamstrings and calves.

EILINEN tai

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

800m Jog
+
Build to workout weight for thruster
* Practise the rope climb and Bar-facing burpees between the sets
+
1-2 Rounds @ increasing pace (from easy to workout pace for final round)
200m Jog/Run
4 Thrusters @ workout weight
6 Bar-facing burpees
1 Rope climb

Frozen youghurt day??? LIGHT!!!! :D

In Teams Of 4, For Time:

• 5K Row *Only 2 athletes allowed to be at the rower simultaneously. 1 Resting/1 Rowing, switch as needed

*The Remaining 2 athletes
YGIG Full Round:

• 10 DB Snatch
• 5 Burpee To Target

*Switch stations as needed

Cap: 25min

NO PULL UPS TODAY! :) Rest your shoulders! Get a massage!

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

For time:
50 Wall ball shots
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min