Basic Endurance 60 min

Row/Ski/bike

*every 3:00 1 rds "Cindy"

Bodaus valmentajan valinta - kesä on tulossa kuitenkin

A)
5 sets, go every 6:00
12 Hollow Rocks
10 Up-downs
8 each KB Windmills
then remaining time:
Easy pace Bike, Ski or Row
- Goal: Easy, sustainable pace.

B)
Side Plank with Dumbbell External Rotation: 3 x 8-10 each. Rest 60s.
+
- Sciatic Nerve Floss x 10 each
- Scorpion Stretch x 60s each

A)
Tri-set!
Single Arm Sotts press: 3 x 6-8 each.
Rest 60s.
Goblet Cossack Squat: 3 x 6-8 each.
Rest 60s.
Handstand Hold3 x 60s
Rest 60s.
- Rx+: 15m Handstand Walk

B)
"ANNIE"

C)
DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 RFT:
10 deadlift 100/70kg
400m Run

Snatch technique
*Tempauksen tekniikkaharjoittelua, jokainen suorittaa omalla tasollaan.

WOD
For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows

Run 50 min

sitten leppäillään.

Peg board + front and back balance to bar

warm up: classic gym, zoo walk, and core 5 '

wallbars climb 2* (hang) 2* (climb)
PB keep 2*15"
PB one step 5*2

Front and back B
to floor skills
2*10" tuck
2*10" pike
2*10" one leg
2*10" spreader
5 min Stretching

3 rounds:
10 Goblet squat
10 Box step up

EMOM 6
1. 8-12 bulgarian split squat (right)
2. 8-12 bulgarian split squat (left)

A)
Deadlift against a band: 8 x 3 @50%
- These are SPEED reps
- Not touch n go, reset tension on each rep.

B)
Wide Stance Box Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
"SPEAK TO A REPRESENTATIVE"

D)
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhale