Tabata:

8 x 20s on, 10s off

Plank hold

Frog Flow video + Thoracic Flow video

3 rounds
8 cal bike or row
10 good mornings
5 deadlifts with empty barbell

Deadlifts
E2MOM x 5
10-8-6-4-2
*increasing in weight for quality

WOD
EMOM
Min 1: bike or row for calories
Min 2: 5 burpees
Min 3: bike or row for calories
Min 4: 7 deadlifts

*workout ends when you reach 60 cal on bike or 80 cal on rower

Day 1:

20- Forward lunge

15- Basic squat

20 secs- Glute bridge

20- Backward lunge

30- Side kicks

40- Jumping jacks

20- Standing booty kicks

25- Mountain climbers

20 secs- Plank

35- Donkey kicks

30- Skater jump

20- Push up

30- Russian twists

Do three sets with a break every three exercises to complete the 45 minute workout

Alkulämmittely ja mobility

Kaaripitotabata

Työntö saksiin harjoittelua, kepillä tai tangolla

Wod: 2 kierrosta 30sec on 30sec off
Askelkyykky
Takaburpee
Olan kosketus lankussa
Luisteluhyppy
Ristilinkkari

Loppuvenyttelyt

Warm up
3 rounds
Duck walk up and down gym
8 pausing squats (2 seconds in bottom position)
8 glute bridges

Strength
Backsquat
E2MOM
10@50%
8@60%
6@70%
4@80%
2@85%

Hollow hold 3 x 30 sek
HS pito vatsalla 3 x 10-30 sek
PEP pito seinää vasten 3 x 10-30 sek
HS pito seinää vasten 3 x 30 sek
Free handstand

Istuen pystypunnerrus

5 x 7

Mobility

1-2x1x[5+2]@barbell, 3x1x[5+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%