EILINEN tai

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

EILINEN / LEPO

TAI

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

5 sets of 7 reps

Go every 2:30

shoulder & Th mobility

push up rotations 3x10/10, alternating
8 reps hollow body pull overs as rest

copenhagen plank "4x30""/side"

glute bridge w. band around knees 4x12

windshield vipers 3x8/8

Muscle Snatch + Power Snatch
3x3@50%
3x4@60%
3x2 @70%
3x2@80%
    
POWER clean
2x3 @50%
2x2 @60%
2x2 @70%
1x1 @80%

Split Jerk
2x7 @50%
2x8 @60%
2x5 @70%

Half Squats + Deep Squats
2x6@50%
3x8 @60%
2x4@70%

1: 1 round of "cindy"
2: 8 cal ergo
3: 1 moderate set of HSPU / pike push-up
4: 8 cal ergo
5: 8 ttb
6: 8 cal ergo
7: 8 burpee to target
8: rest

Every 3:00 x 4:
6 Left-leg DB Box Step-Up
6 Right-leg DB Box Step-Up

Alkulämppä leikki:
Kova ja pehmeä Abmat

Mobility

Voima emom 6
3-6 Etunojapunnerrus

WOD
8min AMRAP 2-4-6-8...
KP/KK-Tempaus 1=molemmat kädet
Rengassoutu
Seinäpallo

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E6MOM x 5-6
20 burpee variation of your choice

• remaining time easy bike PK 1-2

(burpee over bar, burpee to bar, over box,facing etc..)

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 9

3 rope climb
9 push up
27 DU