5 Minutes of Static Stretching

recovery workout 20 minutes

Ski/Row 1000m
20 air squat
30 sit ups

"CINDY"
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air squats

Here are a few tips to improve your running abilities for example for saturday's Leppävaaranjuoksu

Warm up, jump rope running 200-400m

Mikko Aronpääs handwriting

12min amrap:

• 20 c2b
• 20 wall ball (20lbs)
• 20 box jumps (60cm)

Then rest 1 minute

30 MU for time (rings)

Score is the time for MUs

Stair Machine
Lv 35
15:00
Floors 32

Pull Up
10@200
5-4-1@190

Dip
10@200
10-5@190

Push Up
15-5-5

Squat
25

150 Crunches

3 rounds for time
9 Thrusters @52.5/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

Rx+: 60/43kg
Time Cap: 9mins

Extra:
Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.

Vauhtipunnerrus - Raakatyöntö - Saksityöntö

4 x 1+1+1, AHAP

10 min AMRAP

6 alternate leg pistol squats
6 pull ups
6 wallball shots

Maastavetotekniikkaa

5 x 10