2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

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Track/ bike
10 x 100m 1:1 rest

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try to hit same time every time
rest equal time to your work time
mark all 10 efforts times up

EILINEN

TAI

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

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

SN
5x2@kevyt pal 2min

CLEAN + SQUAT JERK
5x2+2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

AMRAP 12
12 DB Push jerks (one db)
9 Air squats
6 Pull ups

2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
1+1 min piriformis strech
1+1 min quad strech

A,
Complete as many rounds as possible in 15 mins of:
3x 3 Burpee Pull-ups + 9 Air Squats
18/15 Bike Calories

Goal: 6+ rounds

B,
5 rounds for quality of:
Sled Push, pick load, 15m
10 Hip Thrusts, pick load
Rest 1:30

Loading on sled and bar for hip thrusts should be challenging for unbroken.

5rft:
250m row
50 DU
5 singel arm Kb swing La
5 singel arm Kb clean
5 singel arm Kb front rack Reverse lunge steps
5 singel arm Kb swing Ra
5 singel arm Kb clean
5 singel arm Kb front rack Reverse lunge steps

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 83kg ♂ 125kg

3 rounds for quality and speed
3 Power cleans 70% of 1RM
5 squat jumps with barbell 20kg/15kg
8 donkey kicks
10 cal air bike

3 rds:
10+10 One leg squat w/ Box (eccentric return)
10+10 One hand Push press (eccentric return)
Rest

Shoulder mobility in different angles with rubber band, olympic bar and foam roller.
Hip opener 3 ways, hamstrings and ankle flexibility.