Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

Workout
2x50m swim @mod/fast, rest 15s
2x50m pull, rest 15s
2x50m kick, rest 15s
rest 3 min
5x100m (moderate, mod/fast, fast/sprint, mod/fast and moderate) 3rd swim should be the fastest of the day

WU
3rds
8x air squat
8x scapula push up
8x hollow up
5x burpee

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min banded bully strech
1+1 min bicep/chest strech againts wall

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with rower :
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

rest and strech overall and then im sorry but stamina metcon is coming

AMRAP 20:
50cal Row
40 Abmat Butterfly Sit-ups
30 Pull-ups
20 DB Snatches 20/15kg
10 Burpee Box Jump Overs 60/50cm

For time:

90 Burpees to target ( 15 cm )

EMOM 1 Rope Climb ( Start at rope Climb )

TC 10

For time:

10-1 Clusters 42,5/30kg
Row 200m

15 - 20

2-4rounds:
10+10 Db bicep curl
10+10 Db seated press

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(24)
WRK 10:00 REST 2:00 WRK 10:00
10 single arm dumbbell ground to overhead
10 breakdancers
5 hand release push ups
10-10m shuttle drops
(10m run w/body builder at each turnaround)
10 v-ups

Finisher
50 round the world
:30 chest opener per side
1:00 pigeon

Every 3 min x 12 sets:
A. 30/25 cal row or ski
B. 30 med ball cleans 9/6 kg
C. 25 burpees to target

Rotate stations for total 4 sets per each.