For load

• 6 alternating front-rack reverse lunges (3/leg)

Front squat 3x5

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. 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 Kierrosta:
Joka toinen alkava minuutti vaihdellen A,B,C,D ja E.

A) Soutu
B) 10 Kasakkakyykky + 5/5 Tuulimylly
C) Pyörä
D) 5 Jeffersson curl + 5/5 Perfect stretch
E) Kelkka

RestDay!

4 sets × 5 reps @moderate load

Go every 2:00


8 x 1+1 @60+% - build up as heavy as from allows

Go every 90s.


Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

5 rounds for time:
300m Seated Ski
15s Dip Hold, on top
10 Seated Good Mornings, pick load
5 Seated Slam Balls
30 Russian Twists (weighted) 1=1

7 sets for load:

6 alternating front-rack reverse lunges (3/leg)