DB Split Squat 2 x 8-10 each. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1 minute per side

Superset!
4 work sets!

Close Grip Floor Press in Bridge x 5.
- build in weight, try to improve on last week
Rest 45s.
Archer Ring Row x 6-8 each.
Option: 8-12 Ring Rows
Rest 45s.

1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

A.

PVC+MOBILITY
3 Rnd
20 Barbell Good Morning
20 Barbell Front Rack Lunge Step
Run 400mt/100DU/200SU

B.
Forza
EMOM Ogni minuto per 24'
1) 6-8 Power Clean
2) 6-8 p. jerk
3) 45" toe to touch

C.

AMRAP 25'
20 Burpees
40 Jumping Lunges
20 HRPU / 10 HSPU
40 Overhead Squat

D.
Ogni 3' per 12' 4SET
MAX REP STRICT PULL-UP
Quando non riesco più max rep Bent Row

E.
Rnd 1-3
3×1' Plank
4×15 V Ups
5×1' Wall Sits

5x10 Dips

• 8 Min AMRAP of
Legless Rope Climb 1 rep
Rope Climb 2/1 reps
GHD Hip Exstensions 21 reps

Banded Pushdowns: 100 reps, AFAP.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Wod
9 min Amrap
10 Db/kb snatch 22,5/15kg
10 DB/kb Oh lunge
10 T2b

Optional Swim Workout
Warm Up
3x50m swim @easy -> easy/mod -> mod pace . rest 30 sec bwn.
then
250-300m swim
rest 2 min
200-250m swim
rest 1.5 min
150-200m swim
rest 1 min
100-150m swim
rest 0.5
50-100m swim
rest 2-3 min
then 50m cool down.

Miten Meni jos kävit uimassa.