Tässä

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball @9/6kg

Time cap: 20 min.

C,
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Single Arm Landmine Press, pick load
8 Pause Reverse Hypers, pick load

Pause Reverse Hypers- hold 3 secs at the top each rep

REST DAY

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

10 Minutes your choice - row, bike, run, ski at conversational pace.
+
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Running Workout
Warm Up
2 rounds
30 jumping jacks
50 marching / high knee movement
5 inch worm with push up
5 dynamic squat strech
10 stepback lunges
10 alt leg bodyweight rdl

Warm up for running
5 rounds
1 min jog / 30sec walking
rest 2.5 min and do some overall streching/arm and hip circles
main WOD
3x5 min moderate run / 2 min walking bwn

cool down
2 x 1 min jog / 30sec walking
some short streching for calfs/hamstring and get body feeling like that
workout gave some "fresh mind" and its good to start working out
tomorrow again.

Deload viikko. Ja sit KK :)

Narrow grip bench press 3x15 reps

2-3 min light cardio
1+1 min calf strech
1+1 min achilles strech
1-2 min russian baby maker strech
1+1 min tricep strech