5 rounds:
50 DU's
12 T2B
6 Front squat (80/50kg)

(Time cap: 15min.)

15 x WB
15 x KB Swing 32/20
15 x Box Jump

• 2min. Bike

• 2x
  4-6 Walk Out + Push up
  6-8 Reverse lunge w/ stretch
  6-8 Ring row

• 1min. Bike

• 2x
  6-8 Deadlift
  6-8 Muscle clean
  6-8 Front squat

• Mobility...

• Work on:
  Squat clean / Ring Muscle up

Calorie Tabata
Row
or
Bike Ergo
or
Ski Ergo
or
Echo Bike

WARMUP
5 min of single under or double under practice.
Alt. 5 min of hard cardio to warm whole body up.

50 squats change feet position after every 10 reps
30 squat rotations.

STRENGTH/SKILL
15-20min practice
Skill focus is to work on your pistol squat. Work from top down or from bottom position. You will integrate mobility in to this.
Reduce range of motion or use something to help you come out of the squat. like a stick or band.

Stay pain free during this practice. If you have had any surgery or problems recently. Go really slow!

( If you are badass at pistols....good for you) Do 5 sets of 10/ per leg Alternating. Weighted or bodyweight.

1. Do a pistol squat or try as good as you can. Establish the weaker side.
   -Use ball or stick to mobilise, massage foot soles 2min. Do ankle mobility/stretch 2 min. Retest pistol.

2. Mobilise, massage calfs retest pistols.

3. Mobilise behind knee and arround knee cap. (be gentle) retest pistols

4. Mobilise massage inside thighs 2 min per leg. Retest pistols.

5. Mobilise massage glutes, TFL, lower back. Retest pistols.

Film you improvements or take a photo so you can see what changes you are making.

WORKOUT

AMRAP 10min
5 pistols/leg
10 push ups
20 push press ( one arm 10/10 if needed )

Scale to one leg squat variations doable for you for this workout. There are many.

COOL DOWN.
5-10 min foamrolling body and calm breathing.

40 min emom

1) 50s. cal ski erg
2) 30m sled push
3) 6 sandbag over shoulder
4) 6 devils press
5) rest

AMRAP 12' OF:
TEAM OF TWO
(*CHANGE EVERY ROUND)
10 AIR SQUAT
7 BURPEES
5 HANG CLEANS 50/35 40/20

Lepopäivä, Deload alakaa.

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