A
EMOM 16
Minute 1: 30s Up downs
Minute 2: 30s Glute Hip Thrust
Minute 3: 30s Flutter Kicks in Hollow
Minute 4: 30s Jump Squats

B,
Conditioning ( GO outside ! )
For time:
30-20-10
DB Hang Power Snatch each arm@22,5/15kg
*200 meter run after each round

Timecap: 12 mins

Consistent pace, run should feel similar each round and be similar pace

Glute March: 5:00 x max reps. Rest as needed.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Easy Pace and Heavy Weights

12 - 8 Front Squat ( AHAP )
5 High Box Jumps
4:00-5:00 Cardio

Banded Facepull-aparts: Max reps in 3:00. Rest as needed.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Banded Pull-aparts: 100 reps, AFAP.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Alkulämmittely ja mobility

Painnonnostoa

Wod 30s/1min 2 kierrosta
Laite
Kyykky
Burpee
Lankku

Core

Loppuvenyttelyt

Normal warm up

Endurance WOD
50-40-30-20-10
Bike calories
Row calories
KBS 53/35

45:00 time cap 🧢

2-4rounds:
10+10 Db bicep curl
10+10 Db seated press

SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then
one round of
10-15 scap pull ups
10-15 kip to swings
5-10 push up to downdog
:30 tricep strech R/L

EMOM x 16:00

Minute 1: 30s Max Push Press @52.5/35kg
Minute 2: 30s Max SDHP
Minute 3: 30s Max Strict T2B
Minute 4: 30s Max Shoulder Taps

Rx+: 60/42.5kg, Minute 4: 30s Max Handstand Walk