LÄMMITTELY
Tekniikkatikkaat
n. 5min

Liikkuvuus liikkuen
1. Lonkan avaukset
2. Lonkankoukistaja & takareisi
3. Askel + ylävartalon kierrot
4. Sivuaskel + ylävartalon kierrot

VOIMA
3 x 6-8 yhden jalan kyykky
3 x 8 yhden käden kulmasoutu

LOPPUTREENI
Circuit, 2 x 40s./20s.
1. Hiihto
2. Seisten kuminauhan kierto oik.
3. Seisten kuminauhan kierto vas.
4. Jalkojen laskut kuminauha käsissä

For time

• 50 dumbbell push presses
• 50 box jumps
• 50 dumbbell front squats
• 50 GHD sit-ups
• 50 dumbbell thrusters

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Foam Roll Lats
MIN 2 - :45 Foam Roll Pecs
MIN 3 - :45 Rebound Pose

• Erg Triathlon is coming up May 27th! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!

BENCH PRESS

4x8 @80%

Every 3min

For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb

For total Load :

10-8-6-4-2 Deadlift

After each Set :

1 Minute Max Handstand Walk ( 5m Unbroken )

Rest 3:00

• Score Lifted Kilos
• HS Walk Distance

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 30 Band Pull-apart.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

45-60min Easy Z2 Run

350m bike erg
5 squat cleans
5 bar over burpees
10 kettlebell swings

IGYG