OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :25/:25 Ball bottom of the foot
MIN 2 - :25/:25 Calf Roller
MIN 3 - :50 Child's Pose

Abs: EMOM for 4 rounds
1) 10-12 Ab-wheels
2) 10-12 Dragon flags
3) AMRAP weighted AMSU
4) Rest

RestDay!

PIKKU JUMPPAAA 🤭

FOR TIME:
40 box jump overs @60cm
20 thruster @42.5kg

• rest 2min-

3 rounds:
17 t2b
10 front squat @42.5kg

EMOMx32 (40s on, 20s off)
1) echo bike cals
2) alt. devils press @225/15kg
3) DU / SU / DU practice
4) rest
5) echo bike cals
6) wall walk
7) Box jumps @60/50cm
8) rest

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row

5.5.24 Perfo

5min flow
20min lämppä

25min
3x
15sek/jalka yhden jalan lunge hyppy. Takajalka penkillä
Jumping MU
Tasajalkahyppy sivulle
Rest 2min

15min wod setup & lämppä

Wod

5x
100DU, split anyhow
20 t2b, split anyhow
10FS, 60/90kg, split anyhow

On The minute x 30 - 40 ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Seated Legless Rope Climbs
Minute 3 : Echo Bike Calories
Minute 4 : Strict Deficit HSPU ( 2 - 5 Reps )
Minute 5 : Rest

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
@ workout weight
10/7 (cal) Air bike
1 Rope climb
10/7 (cal) SkiErg
8 Box jump overs
10/7 (cal) Row
10 Wall balls