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

EMOM for 4 rounds:
1) 15 MB over shoulders
2) 12 Reverse hypers
3) 8 Ring rows
4) Rest

Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.
+
- Scorpion Stretch x 60s each
- 5 Parasympathetic breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

Warm Up
3 sets
1:00 cardio machine
3 inch worm with push up
3+3 squat strech
6 goblet squats
6 kb goblet hold press
6 kb swings
6 squat jumps
:30 Plank Hold

Partner Metcon
4 sets
25-30 Wall ball
25-30 KB Swings
25-30 Box Jump, step down
24/30 calories of Cardio Machine
rest 1 min bwn sets, you go I go!

Midbody
3 sets
8-10 Reverse Crunch
16-20 ALt Leg V-ups
8-10 Side Plank Hip touches R/L
rest as needed

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Snatch balance primer
4 x 3 @ 50% of max snatch

Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

Front squat
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Push press
3 @ 60%
3 @ 65%
3 @ 70% x 3

Optional accessories
3 sets
10 single leg RDL with barbell or DB
30 metre sandbag carry 70/50
30 sec GHD vertical hold or 1 min high plank

Hip thrust

3 x 12 @ RPE 7 (3 RIR), rest 2:00-3:00 between sets

2 Rounds:
5x (20 Sec Sprint, 40 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”

6x (15 Sec Sprint, 35 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”

7x (10 Sec Standing Sprint, 30 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”
*Rest 3 Min between rounds.

AMRAP12
10 floor thruster+push up
10 v-up
10 plank walk outs
20 heel touches
20 flutter kicks