2-3 min light cardio
1+1 min piriformis strech
1-2 min russian baby strech (spend 5-10 sec on lower back/hamstring strech and same 5-10s on deep squat alt time)
1+1 min banded bully strech
1+1 min tricep strech

For time

Buy in
5 RNDS
1 Leggless Rope climb
10 Box over burbee

3 RNDS
20/16 cal bike erg
10 SB clean 70/45kg
10 Box overs 60/40cm 2x 22,5/15kg

TC. 20 Min

5 rounds for time of:

Row 15 Kcal
Shoulder to overhead x12 UNBROKEN
Toes to bar / Inf. abs x9

*Find the appropriate load for Shoulder to Overhead. The bar rests only in the front rack. If you drop the bar, the counting starts from 0 again.)

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Snatch grip deadlift
4x5r max weight with good form
Go every 90s.

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(26)
WRK 12:00 REST 2:00 WRK 12:00
10 dumbbell hang clean
100m run
10 half burpees
100m run
10 dumbbell strict press

Finisher
50 double crunch
1:00 samson stretch

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 I-W-I-W-I
2. CRUNCH KICKS
3. BACK SQUAT
4. HIGH KNEES
5. SPLIT SQUAT + PUSH PRESS
6. HIGH KNEES
7. SPLIT SQUAT + PUSH PRESS
8. HIGH KNEES

Bodybuilding;

3-5 rounds:
8-10 bench press
8-12 ring row
10 barbell/ db curl
15 banded tricep

*

Echo sprints 3x 20s

(start every 3min)

By Wodliiga