Warm Up:

3min stick warmup

-then-

10min:

10 air squat
4 downward dog and release
5-10 burpee (or down up)
4+4 quadrupped thoracic rotation
5 inch worm
4+4 samson stretch

Pause back squat

5x6

*two reps in the tank
*Selkeä pysätys ala-asennossa

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:00 row or air bike
50 single unders
7 GTOH with plate
14 Plate hops
7 deadlifts @starting empty barbell, climbing in weights at 10-20kg on next set (total weight)
4 burpees
Workout Prep
3 deadlifts @workout weight
4 bar facing burpees
18 double unders

Every minute for 10 minutes

First 5 rounds (0:00-5:00):
2 clean

Second 5 rounds (5:00-10:00:
1 power clean
2 split jerk

Resisted Nasal Breathing: 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

Rest Day
Take this day for relaxing and for
doing something else that training.
Spend time with the people who
mean something to you and be the
best version of yourself.
Next week is deload week!

In teams of two

7 min amrap
overhead squats
EMOM: 2 rope climbs 4m, starting @ 0:00

Pari tekee 7 min aikana niin monta valakyykkyä kuin ehtii (eri ikäluokkien painot löytyvät alta👇🏻). Jokaisella alkavalla minuutilla tulee suorittaa ensin kaksi köysikiipeilyä, jonka jälkeen saa siirtyä tekemään valakyykkyjä. Tekijää saa vaihtaa molemmissa liikkeissä niinkuin haluaa, toinen tekee ja toinen lepää. Tulos on valakyykkyjen määrä.

M/N 35,40: 50/35kg
M/N 45: 42.5/30kg
M/N 50: 35/25kg
P/T 15-17: 35/25kg

Pause Front squat 4x8 reps

1 Mile Run
10 Rounds of BBT

1 Round of BBT:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

KILOS 34/25

E8M for 40min(5 rounds)
500/400m Row
15 burpee box jump overs
20 Kb swing
50 DU