By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

EILINEN tai

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

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(20)
WRK 9:00 REST 2:00 WRK 9:00
5 bent over row/ring row/pull ups
10 body saw
15m shuttle run ×4
10 squats (2 sec dwn, 2 sec hold)
5 walkouts

Finisher
1:00 six inch hold
1:00 samson stretch

Nousu keskiraskaaseen 3

Resisted Nasal Breathing 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

Back squat 12-10-8-6 reps, then max reps @ 95%

Basic Condition 30 min

Row 1000m
20 Banded Goodmorning
10 + 10 Bulgarian Squat
10 GHD Hip Extension
7 Push Ups
15 American Swing
1:00 Plank

Basic Condition 90 minutes.
15 minutes Bike
...
3 rounds
5-10m HS walk
4 BMU
15 minutes Row
...3rnds
10 Pistols alt.
5 Strict HSPU
15 minutes Ski
....2 rnds
10 C2B
20 GHDSU

RestDay!

2-3 rounds, 30-40sec on/20-30sec off
-flutterkick
-kylkiavaukset
-plank hold/plank walks
-v-up/crunch