WU
3rds
10x air squat
10x scapula push up
10x one leg V-up

EILINEN tai

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

EILINEN / HUOLTOA

2:00 easy bike or row

Normal warm up

Core strength
2:00 on 1:00 off x 4
1:00 plank hold (rx is with plate on back)
Max TTB or leg raises

8min alkavalla minuutilla

2 rinnalleveto + 1 raaka työntö, maltillinen paino

2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

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Track/ bike
10 x 100m 1:1 rest

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try to hit same time every time
rest equal time to your work time
mark all 10 efforts times up

4 rounds :

12 Triceps Press w/ DB
10 + 10 One Arm Banded Row

Rest 2:00 Btw Rounds.

Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(20)
WRK for 20:00 mins-complete as many rounds as possible in 20:00 minutes.
12 dumbbell push press
12 burpees + step ups
12 dumbbell hang clean
200m run

Finisher
30 alternating toe touch
1:00 hamstring stretch

Snatch grip deadlift
4x5r max weight with good form
Go every 90s.