Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(25)
8 goblet squats (2 sec dwn-3 sec hold-2 sec up)
24 alternating sit ups
4 renegade rows(each one counts)
24 jump rope
8 reverse lunge w/dumbbell curl

Finisher
1:00 plank
1:00 butterfly stretch

njnjnj

WARM UP
3 rounds
20 squats ( change from narrow to wider stance)
20 mountain climbers
20 jumping jacks

STRENGTH/SKILL
4x 8 bulgarian split squats hold 3 sec at bottom. Use weights if possible.
4x 8 single leg deadlift

WORKOUT
15min amrap

20 lunges
20 hollow rocks
20 push ups
20 burpees

COOL DOWN
10 min calm breathing and stretching out tightest areas of your body.

Superkids:

Aikaa vastaan

60 naruhyppyä
6 pistoolikyykkyä
2 x 10 m hollowkierintä
40 naruhyppyä
4 pistoolikyykkyä
2 x 10 m hollowkierintä
20 naruhyppyä
2 pistoolikyykkyä
2 x 10 m hollowkierintä

Ninjat:

Aikaa vastaan

60 DU
12 pistoolikyykkyä
2 x 10 m hollowkierintä
40 DU
8 pistoolikyykkyä
2 x 10 m hollowkierintä
20 DU
4 pistoolikyykkyä
2 x 10 m hollowkierintä

WARM UP
10 min jogging, bikeing, single unders or double unders, any cardio
2 rounds
20 crab reach
20 squat rotations
20 pass overs (use any stick or rotate your shoulders in all direactions to warm them up)

STRENGTH/SKILL

5x 10-15/ per arm single arm floor press
after every set hold 1min plank.
Use as heavy weights as possible. Lift hips from floor as in picture.

WORKOUT

Emom20min
1. Jumping squats
2. 20 russian twists
3. Scissor kicks
4. 30 sec handstand hold. ( feet on chair to scale)

COOL DOWN

10 min calm breathing and foam rolling whole body.

Hang Clean pull 4x6 reps

3:00 on 1:00 off
8 deadlifts 225/155
10 bar facing burpees
Max meters on row

Continue til you reach 2000m/1600m on rower

In a 3:00 window complete 8 deadlifts and 10 bar facing burpees, in the remaining time row as many meters as you can. When the 3:00 is up you rest 1:00 until you start another 3:00 window where you complete 8 deadlifts and 10 bar facing burpees before hopping on the rower.

Workout is finished when you hit the target meters.

• 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

5x 2 Hang power snatch + 2 Power snatch 50-60%

On the 5:00 x 3 Sets:
30 Bar-Facing Burpees