EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

60-minute AMRAP

1000-2000-3000-etc. (m) BikeErg
Ski 500m (each round)

3 rounds for quality:
Bulgarian ring row x 8-12
Knees to chest on rings x 6-8
Half kneeling wall open book x 8-10 (per side)

RestDay!

Mobility for 30min

---

Core:
20/leg hip flexor raises over kb
20 landmine twist
12 hanging cross knee raises
1min reverse plank hold with weight

20 Minutes Row @ HR Zone 3
20 Minutes Ski @ HR Zone 3
20 Minutes Bike @ HR Zone 3

A,
For quality:
Bike, 3 mins
Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
10 L/10 R Lateral Med Ball Throws, pick load
10 L/10 R Kettlebell Front Rack Reverse Lunge + Press, pick load
Bike, 3 mins
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Russian Twists
10 L/10 R Single Arm Kettlebell Clean + Squats, pick load
Bike, 3 mins
Single Arm Bottoms-up Kettlebell Carry, pick load,L 30m/R 30m
15 L/15 R Crossbody Muscle Snatches, pick load
10 L/10 R Single Arm Front Rack Lateral Lunges, pick load

Goal: Complete at an RPE of 6-7/10

Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.

B,
Foam Roll:
Quads: :90 sec/side
IT Band: :60 sec/side
Glutes: :90 sec/side
Lats: :60 sec/side
Tricep: :60 sec/side
Upper Back: :90 sec

OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Feet on ground.

2 SETS FOR QUALITY
5/5 Wrist Circles
10 Cat/Cows
10/10 Side Plank Rotations