WARM UP

15-20 jog or bike ride. get really warm

STRENGTH/SKILL
16 rounds
20 second on 10 second rest

Plank variation during the 20sec. Change the plank from side to on ellbow to on hands to hollow rocks. One arm off ground or one leg off ground. change it up.

4x 20 sit ups
between sets 60 sec wall sit.

WORKOUT

5min amrap
10 push ups
30 jumping jacks
20 goblet or any squat with weight in front of your body. Use heavy backpack for example.

Rest 2min

5min amrap
10 burpees
20 lunges use weight
30 plate jumps ( jump on 5-10 cm plate or step or jump over the backpack.

COOL DOWN
5-10 min calm breathing and stretching.

WARM UP
10 min jogging, bikeing, single unders or double unders, any cardio
2 rounds
20 crab reach
20 squat rotations
20 pass overs (use any stick or rotate your shoulders in all direactions to warm them up)

STRENGTH/SKILL

5x 10-15/ per arm single arm floor press
after every set hold 1min plank.
Use as heavy weights as possible. Lift hips from floor as in picture.

WORKOUT

Emom20min
1. Jumping squats
2. 20 russian twists
3. Scissor kicks
4. 30 sec handstand hold. ( feet on chair to scale)

COOL DOWN

10 min calm breathing and foam rolling whole body.

WARM UP
3 rounds
20 squats ( change from narrow to wider stance)
20 mountain climbers
20 jumping jacks

STRENGTH/SKILL
4x 8 bulgarian split squats hold 3 sec at bottom. Use weights if possible.
4x 8 single leg deadlift

WORKOUT
15min amrap

20 lunges
20 hollow rocks
20 push ups
20 burpees

COOL DOWN
10 min calm breathing and stretching out tightest areas of your body.

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)

Rest 4 Minutes

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)

Kilos: (34/25)

hip & spine mobility

banded cat&cow 3x10

half frog hip shifts 4x5/5

pancake stretch w. plate behind the neck 4x6, last one is with 5-8sec pause

hip airplane 4x5/5

bear pos. birddog 3x8/8

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

E4MOM
3 rounds:

1) Run
2) Ski

3-4× 800m

Helppoa vauhtia, 3-5min palautukset