1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Partner workout

For time

3 rounds of
30 plate G2OH @20/15kg
30 m waiters walk each person
30 m bear hug plate walking lunge each person ( switch every 10m)

Timecap: 9 mins

REST 3 mins

For time
2 rounds of
60 plate squat @20/15kg
60 double under each
60 chest to plate push ups

Timecap: 9 mins

REST 3 mins

For time
1 round of
90 T2b
90 partner assisted sh. taps in HS hold
90 plate truster @20/15kg

Timecap: 9 mins

A:
5X2 Minute Amraps
30 Double unders
15 perfect push ups
Max rep medball cleans in the remaining time.
Rest 1 minute between sets.

B:
5x2 minute Amrap
1 round of dumbell " DT"
12 DB Deadlifts @2x22,5/15kg
9 Hang power cleans
6 jerks
Max rep T2B in the remaining time.
Rest 1 minute between sets

ALTERNATE A & B!

15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump

ACTIVE RECOVERY
A) Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

B) Mobility
Banded strech of your choise
2-3 min area
shoulder, hips ,ankle/calfs

then 5 rounds with 20-25/30-35kg
5 muscle clean
5 push press or jerks
5 speed front or back squats
5 pendlay row
rest 1 min bwn rounds

Tän perään 20-30 min reipasta kävelyä ulkoilmassa, ota kuulokkeet mukaan jos tuntuu. Voitte myös hoitaa tän niin et pyöräilyä salille/takaisin.

Kotiversiona päivän treenistä
5 burpees
5 pike push ups
5 air squats + 5 squat jumps
5 ring row / towel row / scapula push ups / joku veto/soutu liike millä tahansa välineellä.
rest 1 min bwn rounds

A) Warm-up

3 Rounds of:
15/12 Calories erg or 1:00 min.
10+10 Cossack squats
6+6 1-Arm OHS
4 Inch Worms

3 x 10 Hanging weight OHS

B) OHS

5 sets of 5 OHS with small pause at bottom. Build up to a heavyish weight.

C) Snatch triples

5 sets of 3 snatches @ 60-70%

D) Core

3 Rounds of:
1:00 min plank
15+15m Suitcase carry
2:30 min send-off

With a partner for 3 rounds each (other does the round, other stays in DB side bend hold, alternate, rest together as needed):
20 Russian twists with DB
10 Renegade rows
5 Ab-wheels

3 rounds for time of

• 400-m run
• 15 sumo deadlift high pulls
• 15 thrusters

♀ 65 lb ♂ 95 lb

Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.

1800m tavoite vauhdilla.

Lepo 5 minuuttia.

1200m tavoite vauhdilla.

30s töitä tai 10 toistoo
Rengas dippi
Rengas voimapyörä
Kässäri pito
Möykky vatsat