Alkulämmittely ja mobility

Pystypunnerrus progressio

20-15-10-5
Eturäkki askelkyykky
T2b/K2e

Loppuvenyttelyt

Back squat 5x3 reps, then max reps @ 70%

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @50-70%

Alkulämmittely leikkiä

Roikutaan

Wod:
Renkaat
Kyykky
Takaburpee
Tasapaino
Pikajuoksu paikoillaan

Loppuvenyttelyt

Deadlift 5x3 reps, then max reps @ 70%

A,
Split Stance + Good Morning
4 x 8/side
- start light to learn the movement, if it feels ok , start adding weight but stay at moderate load

B,
For Time:
200/175 Calorie Bike
10 Rounds: 15 Wall Ball @9/6kg - 50 Double Under
Goal: Sub 30 min

C,
Intervals
10 x 100 meter Sprint
Rest 1 min between efforts.
- start at a moderate pace , and watch out for hamstring injuries. make sure you are warmed up!

3 - 4 sets:

a) Ring Plank 60-90 sec.
b) 8 - 12 High Lateral Box Step Down ( Each Leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

AMRAP 10 min

10 x istumaannousu
10 x punnerrus
10 x ilmakyykky

Bent over row 3x10 reps

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

WRK(24)
WRK 5:00 REST 1:00 x4
12 dumbbell/barbell/sandbag hang clean
6(10m)shuttle drops
12 dumbbell/barbell/sandbag push press
6(10m) shuttle drops
12 v-ups

Finisher
50 oblique crunch
1:00 samson stretch