Cool down
2-3 min light cardio
1+1 min wall pec strech
1+1 min banded lat strech
1+1 min quad streching

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

SN
5x2@kevyt pal 2min

--

CLEAN + SQUAT JERK
5x2+2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

3 rounds of:
5+5 Pallof presses
15 SDLHP
20 alternating DB snatches
25 KB deadlifts
Rest

7rds
7+7 single arm thruster
35 Jumping Jacks

Skaalattu
5rds
KB/DB Thruster 10
15 Jumping Jacks

Banded Facepull-apart: 100 reps AFAP.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Build up to heavy 1RM

Warm up:
Lunge + push up x 5 + 5
Thruster x 10
Hip mob. 10 + 10
Plank rotation 5 + 5
Skipping / Row / Jumping jacks 30 s

X 3

4 rounds
Push press 10-8-6-4
Squat 10-8-6-4
Heavy & slow russian twist 20-16-12-8

EMOM
1. Squat + sit up x 10+10
2. Push up + superman rocks x 10+10
3. Sumo squat + Plank rotation x 10+10
4. Push press + sit up x 10 + 10
5. Skipping / row / jumping jacks 30s

X 4

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

E90S for 15min
1: weighted pull up, Build up to 3rm in 5 sets
2: Banded Nordic hamstring curls x6-8
+
3 rounds
60sec Row for cal
30sec rest
60sec Kb swing
30sec rest
60sec DB Renegade row
30sec rest

40 - 60 minutes Row, Bike Or Run @ Zone 2