30 min Ergo

ja 30 min huoltoa

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
2 sets
2:00 row @easy/mod pace
10+10 plate halos
10 GTOH with plate
20 plate hops
5 up downs (burpee without push up and jump)
then workout prep
with the barbell first 3 high hang +3 hang + 3 full power snatches, then climb up to workout
weight.
then 7/9 cal row + 4 burpee over rower + 2 snatches. rest 3-5 min and start wod

• Worlds Greatest Stretch x 10 reps each side
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

RCVR(30)
walk, run, bike, jog, row or combination of any for 30:00 mins.

Finisher
:30 six inch hold
1:00 hamstring stretch

2-3 min light cardio
1+1 min glute smash
1-2 min pigeon pose strech
1+1 min hamstring strech

2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(27)
WRK 8:00 REST 1:00 x3
8 single arm dumbbell ground to overhead
8 body builders
8 seated alternating dumbbell strict press
8 v-ups
8 plank taps(two count)

Finisher
1:00 plank
1:00 hamstring stretch

2-3 min light cardio
1+1 mim glute smash
2+2 min low back / side smash
1+1 min lat smash with roller
1 min prayer pose strech

Metcon (time)

3 Rounds, every 10:00:
40 Wallball shots 20/14lb
30 Toes to bar
20 Clean and jerks 50/35kg

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed

Lepoja