• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Ulkoilua

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing - 20 breaths x 3

For time:

5 rounds:

• Run around the lake (approx. 700-800 m.)
• Round of Cindy - 5 pull-ups - 10 push ups - 15 air squats

Superset!
4 rounds

A1) Strict Pull-Up x 5-8 3s down. Rest 60s.
- Options: Side to Side Pull-Up, normal, partner/self assisted.

A2) Single Arm DB Floor Press x 6-8 each. Rest 60s.
- neutral grip

Alternate C1/C2

C1. Seated KB strict press – 3 x 8-10 @ RPE 7-8 (2-3 RIR), rest 1:00 before C2

C2. Meadows row -3 x 8-12/side @ RPE 7 (3 RIR), rest 2:00 before C1

3 rounds
10 cal bike or row
0:30 plank
10 good mornings

Strength
Deadlifts
E2MOM x 6
6@ 50%
6@ 50%
5@ 60%
5 @ 60%
3 @ 70 %
3 @ 70%

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 Wallballs

Rest 3:00

E2MOM x4
3 deadlifts @ 70%
6 cal row
9 ball slams

Lämmittely
3 kierrosta:
a. Voimatempaus x 3 + vapu niskantakaa x 3 + valakyykky x 3 (vara 2-3)
b. Voimatempaus päkiöille ja tiputus x 3

Pääliikkeet
Sarjat 4
Palautukset: 120 sek
a. Tempaus allemeno räkistä x 3 (vara 2-3)
b. Raaka tempaus taskulta x 3 (vara 2-3)
c. Raaka tempaus riipusta x 2 + tempaus riipusta x 2 (vara 1-2)

Tukilliikkeet
2 sarjaa
Boxihypyt x 2 (vara 2-3)
Lisäpaino pyramidi 7+7+7+7+7

• Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
• 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

OTM 20 min
Hang power snatch + overhead squat x 2 + 2 (first 10 minute)
Hang snatch + snatch x 1 + 1 (last 10 minute)