EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

WOD
5rds 2min. on/1min. off
60x DU/jump over line
+
1 rd air squat
2rd burpee
3rd push up
4rd V-up/sit up
5rd KB/DB swing

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

Bench press 8-8-8 reps, then max reps @ 90%

3 rounds
10 cal row
10 pass throughs
10 squats

Push press
EMOM x 10
5 reps

WOD
24 min EMOM
Min 1: 20 WB with Max push ups in remaining time
Min 2: rest
Min 3: 5 Burpee DB box step/max effort push press
Min 4: rest
Min 5: 15 ring rows/ max effort sit ups
Min 6:rest

X4

Go out!

Warm up: 20min walking / jogging

Exercise: E2MOM for 40min

1. Run at an ascending pace for 2min
2. Walk for 2min (at such a rate that your heart rate drops)

This exercise can also be done as an uphill run for 40min

1. Run to the top of the hill at an ascending pace
2. Walk down at a calm pace

2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

For time
50/38 cal on rower
50 alternating SA db snatch
50 push ups
50 rkb swing
50 Wall balls
50/38 cal on rower

Zottaman Curls: 3 x 8-12. Rest 60s
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bent over row 3x10 reps