Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Zottaman Curls: 3 x 8-12. Rest 60s
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time

• 1,000-meter row
• 50 thrusters
• 30 pull-ups

♀ 35 lb
♂ 45 lb

Go out!

Warm up: 20min walking / jogging

Exercise: E2MOM for 40min

1. Run at an ascending pace for 2min
2. Walk for 2min (at such a rate that your heart rate drops)

This exercise can also be done as an uphill run for 40min

1. Run to the top of the hill at an ascending pace
2. Walk down at a calm pace

Tulevalla viikolla taas mennään progressiota eteenpäin, kuuntele itseäsi ja mene oman jaksamisen mukaan! Treeniä varmasti riittävästi jos kaikki tekee.

Fs 120
Stoh 95
Dl 180
Max weight in three attempts

5, 5, 4+1, 5 reps

A,
For time:
5 Strict Deficit Handstand Push-ups @8/4cm
15 Bar Muscle-ups
15 m Overhead Walking Lunge @61/43kg
25/20 Row Calories
10 Strict Handstand Push-ups
30 Chest-to-bar Pull-ups
15m Front Rack Walking Lunge @61/43kg
25/20 Row Calories
15 Handstand Push-ups
45 Pull-ups
15m Back Rack Walking Lunge @61/43kg
25/20 Row Calories

Goal: sub 20 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
Pigeon Stretch, L 1:30/R 1:30
3x6 L/6 R Tempo Split Squats, pick load
3x6 Eccentric Barbell Rows, pick load
Banded Lat Stretch, L 1 min/R 1 min
3x6 Tempo Close Grip Push-ups

Eccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Split Squats- 3 secs down and up
Eccentric Barbell Rows- 6 secs lowering
Tempo Close Grip Push-ups- 3 secs down and up

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)