Banded Pull-throughs: 3 x 30-40. Rest 30s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Chillaa!

Possible Linnamasters wod at Kurvi after open gym.
This entirely depending on what is it.

Minna will be there to open doors and oversee.

Regardless of attendance to the actual competition, all are performing the events as part of the programming.

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

AMRAP 12 min:

1 Rope Climb
10 Burpees
15/15m Single Arm OH KB Carry

-Rx+:Legless Rope Climbs
Goal: 4+rounds

3-4 rounds:
10 Bench press
10 Ring Row
10-20 GHD sit ups
Rest as neesed...

Bent over barbell row (hands supinated) 15-12-10-8 reps

Lepoja

RestDay!