3 rounds of:
5+5 Side plank hip raises
10 Hollow rocks
10+10 DB side bends
20 DB Russian twists
10+10 DB snatches
Rest

4 rounds for consistency:

500 m run
15 overhead squats 25/15 kg
500 m run
10 HSPU
3 min rest

Torstai
Active Recovery Session or Rest Day
Pientä yleisvenyttelyä alle ja sit :
TGU for quality
10 reps @12kg kettlebell, alternating arms, focusing on smooth, relaxed movement.

tän perään nenähengityksellä ja lepsusti tehden :

4 Rounds – nose breathing only
2000m bike erg
20m Bear Crawl
4 Deck Squat (take 10kg plate)
20 band pulls (ota joku kuminauhalla tehtävä huolto liike, vaihda joka kierroksella eri)
4/side Windmill
20m Duck Walk
4/side arm circle with 2.5kg plate slowly
20 Medball Ukraine twists (perus vartalonkierto istuen ryssä nimi pois kannanottona)

Loppuun
2-3 kertaa
overhead strech against box 1min
v-sit strech (siirrä painoa 10-20 sek välein ,vasen,oikea, keskelle) 2 min
side strech / lat strech 1+1 min

RestDay!

Run

3 x 600m moderate , rest 4 min btw sets
3 x200m Faster Pace, rest 4 min btw sets
3x500m Fast Pace, rest 4 min btw sets
3x200m Fastest Pace

EMOM for 3 rounds
1) 10-15 Weighted AMSU
2) Max Hollow hold
3) 10-15 Strict T2B
4) Max L-hold hang
5) Rest

Warm-up
5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
10/side Xiao Pengs
5 Scapular pull-ups
30 Speed rope skips
+
Build to workout weight for squat snatch
* Prep the double-unders and rope climb between sets
+
@ workout weight
30 Double-unders
2 Squat snatches
1 Rope climb, 15′