5 Rounds x AMRAP 2 :

20 GHD Sit-ups
20m Overhead walking Lunge 42,5/30kg
Max Bar-Facing Burpees

Rest 2 minutes between rounds.

Deadlift 5x5
RIR (reps in reserve) 4-5, so this should be fairly easy.

Do at least 3-4 warm up sets before your first working set. Do sets E3MOM.

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

4 rounds

1. Pike walk x 6
2. Ball overhead throw to wall x 12
3. OHS lunge walk x 8/7/6/5 o/v 4.Hanging Leg Lift x 8
4. Alternating lateral box jumps x 10 (kahden boxin välissä)

5 Min Easy to Moderate
3 Sets:
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.

5 Min Easy to Moderate
3 Sets
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.
-Rest 1 Min-

3 Min Hard
5 Min Easy

WARM UP
15-20min easy pace bike

Then:
EMOM x 40
1) bike
2) 3-4 sandbag to shoulder
3) bike
4) 10-20 GHD sit up / scaled v-up

COOL DOWN
10-20min easy pace bike

(Steady pace / ave hr zone 2)

10 min easy pace warm up
*
2-4 rounds
Machine intervals 4min On/1min off
1) bike
2) row
3) ski
4) echo

3min easy /1min moderate / 1min rest
*
5-10min easy pace cool down
Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

4 rounds, each for time, of

• 500-m row
• Rest 2 minutes

15min alkavalla minuutilla

1. 20-30 tuplanaruhyppy
2. 5-10 varpaat tankoon
3. 5-10 yleisliike

Push press 5 RM