Glute March
3 x 10 each. Rest 60s.
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Rest day, total workouts of the week 11 hours, x 6
Week 4/4

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 85 min
Upper body strength x 1
Squat - 2450 kg

Gymnastics
MU - 55
BMU - 10
BFLY - 75
BCTB - 60
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:50
Avg. hours asleep - 8 h 5 min
Avg. cals/day - n. 2770

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(24)
WRK 2:00 REST 1:00 x8
24 jump rope/heavy rope/double unders
6 upright row/ring row/pull ups
6 push ups w/shoulder tap

Finisher
50 double crunch
1:00 chest opener

Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
DB 22,5 / 15kg

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 10min amrap
Salin ympäri juoksu
(otm: 1) 3burpee 2)10s Lankku 3)10s kaaripito)

Loppuvenyttelyt

Sawo Duathlon with Partner
AMRAP 30*
Run 5k both.
Remaining time row max calories. YGIG

60 Box Jump
50 Ball Slam
60 Dips
30 Push up
100 Double Under
800m Run

salute your buddies support each other

For time :

Run 800m
10 SB/DB over fence
50 Double Unders
Run 400m
10 SB/DB Cleans
50 Double Unders
Run 200m
10 SB/DB Squats
50 Double Unders

Row

1200 m moderate
300m Fast
200m Easy
800m moderate
300m faster
200m easy
400m moderate
300 fastest
400m easy

Exercises for lower body part

• Agility Dots
• Lateral Jump
• Lunge (10 seconds)
• Squat (10 seconds)

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.