2 rounds of:

0:30 superman hold
10+10 single leg deadlifts on wall
10 cossack squats

Rest day - what did you do?

6 sets: 1min ON, 1min OFF

1. Row for Calories
2. Bike for Calories

(vuorottele 1. ja 2. 80-85% teholla)

On these days I usually do some active recovery, but everyone has different situation and take these days for resting if feeling like it. Usually little streching and walk wont harm things so I recommend do something like that and eat well.

RestDay!

5 Rounds For Time:
1,000 Meter Bike
12 Deadlifts 84 / 61 kg
21 GHD Sit-Ups*

After Each Round:
100 Meter Farmers Carry 23 / 16 kg's

*Women to 6-inch riser 

3 rounds of:
10 dumbbell push-ups
10 dumbbell hang power cleans
20 double-unders / 50 single unders

rest 1min, then:

3 rounds of:
10 dumbbell push-ups
10 dumbbell shoulder-to-overheads
20 double-unders / 50 single unders

Time cap: 12min

HERO WOD

"Paul" (modified)
5 rounds for time
50 double under
35 knees to elbows
18m DB overhead walk 2x22,5/15

Hero-tunti toimii ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

"Death by Gymnastics"
EMOM 6-7-8-9... reps of:
Air squats
AMSU
Pushups

RestDay!