5 rounds

30 ropejumps
10 m fr lunge

Day 2
Part A - 4 rounds
Skipping - 100
Lateral lunge to high knee - 10 each leg
Spiderman plank - 12 each side

Part B - 4 rounds
Push ups - 15 (full range of motion) pause at bottom for 2 sec
Band pull apart - 15
Shrugs - weighted - 15
Medicinie Ball Crunches - 15

Part C - 1 round
20 meter sprints
As many as possible for 3 minutes
Rest 3 minutes
As many as possible for 2 minutes
Rest 2 minutes
As many as possible for 1 minute
Rest 1 minute
As many as possible for 30 sec.

Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

2-3 min light cardio
1+1 min wall pec strech
1+1 min wall bicep strech
1-2 min cobra to downdog pose (stay 10s on each strech pos)

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Viikko 4
6 sets, rest 1min between
Max effort
60%
Max effort
60%
Max effort
50%
50%

Resisted Nasal Breathing: 15 Breaths
+
- Pigeon Pose - 60s each

A,
Complete as many rounds as possible in 15 mins of:
25/20 Bike Calories
10 Med Ball Clean + Wall Balls @9/6kg
5 Med Ball Push-ups

B,
For quality:
Single Leg Glute Bridge Hold, 4x L 20 secs/R 20 secs
3x12 Bent Over Rear Delt Raises, pick load
3x30 Band Pull Throughs

Single Leg Glute Bridge Holds- alternate sides without resting until you complete 4 total sets on each
Band Pull Throughs- use light mini band for recovery work

For time:
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

MAYFLY "Aweful Annie"

100-80-60-40-20
50-40-30-20-10
10-8-6-4-2
Double Under
Abmat sit up
Power Clean@70/47kg

Timecap: 20 mins

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt