EILINEN tai

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

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"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.

A1. Single leg squat off box 2-3 x 6/leg

Emom x20
1) run
2) 20-30 air squat

Eilinen/Lepo

2-3 min light cardio
1+1 min banded lat strech
1+1 min wall pec strech
1-2 min deep squat hold move weight ankle to ankle every 10s

Partner workout, for time:
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg

• Running is done syncro. Deadlifts can be divided anyway you want.

On a 15-minute running clock, for max reps

5 rounds of

• 20 seconds of deadlifts, rest 10 seconds
• 20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

Practice Handstand/Handstand walk ~15min...