5 kierrosta

5 vauhditon pituus
9 box jump
5 varpaat tankoon

WARM UP
3 Rounds
6 burpees
16 lunges
20 squat rotations

Mobilise 2 most critical areas you feel you need to work out. 2 min each.

STRENGTH/SKILL

Booty emom 25 do reps or work up to 40 sec

1. 15/15 single leg glute bridge. Use heavy weights on hip
2. Weighted Wall sit. use heavy weight !
3. 16 cossack squats. use heavy weight !
4. 15 Side plank clamshell. Switch side every round. use band.
5. 30 Russian twists

Scale as needed.

WORKOUT
AMRAP 5 min

20 mountain climbers
20 crab toe reach
10 jumping lunges

4+ rounds please thank you.

COOL DOWN

5-10min stretching glutes and quads. Calm breathing.

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:30 ski erg
5 inch worm with push ups
10 scapula pull ups
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

Lepo / hieronta

 WARM UP
10 min cycling or jogging or Rowing.
20 squat rotation
20 crab reach
20 side to side bend. reach right arm over head when bending to left and so on.
30 glute bridges

STRENGTH

4x 20 lat pull down with band.
4x 20 bent over row. One arm or two
4x 20 floor press one arm or two.
4x20 bicep curls ahap

can be done with weights or banded. Make it heavy though.

WORKOUT

Death by KB swing or Devils press or thrusters. Depending on equipment you have. you do 1 rep on minute 1 then 2 reps on minute 2 ....and so on until you cannot complete all reps within one minute anymore. Will feel to easy in the beginning then will stop being funny at round 10-12. Go as far as you can and push hard.

COOL DOWN.

5 min box breathing. 3 sec then 4 sec then 5 sec....
3sec in 3sec hold 3sec out 3sec hold....

For time:
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

Resisted Nasal Breathing: 15 Breaths
+
- Pigeon Pose - 60s each

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

5-8 rounds
20 total x Slow Bicycle Crunch
:30 x Single Under
20 total x Single Leg Hanging Knee Tuck
:30 x Easy Jog/Walk
20 total x Plank Knee to Elbow
1-3mins Easy Row/Bike/Ski

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(25)
walk, bike, run, jog, row etc...

Finisher
50 oblique crunches
1:00 pigeon per side