Cool down
2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 x 10 front squat

3 x 8+8 bulgarian split squat

Conditioning

On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (70’s/50’s)
21/15 Calorie Row
12 Kipping Deficit Handstand Pushups (4.5″/3″)
9 Deadlifts (265/175)

KILOS
Dumbbells: 32/22.5
Barbell: 120.5/79.5

Lepo / active recovery

“Uphill Sprints”

5-9 x uphill sprints, around 10-15sec.

Rest 2-3min between sets. All sets are close to maximum effort.

Remember to warm-up well, and cool down!

8-8-6-6-6

Go every 2:30

6x 90sec on/90sec off
(Alternate between A & B)

A)
12/9cal ergo of your choice
HSPU (box HSPU, pike push up)

B)
12/9cal ergo of your choice
Hollow rock/hollow hold/V-up/ weighted sit up/sit up

Kirjoita kommentteihin liikkeet + toistomäärät per kierros!

Front squat 1 RM, then sets @ 80%, 60%, 40% (choose reps)