1:00 Banded Hip Flexor Stretch ( Each Leg )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( Each Arm )

2 Rounds :

1:30 CrossOvers
5 Hookgrip Front Squat
5 Shoulder Press
10 Banded Goodmornings

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
then
30m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
45m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
60m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
lepää 2-3 min ja aloita juoksutreeni

Alternate Back Squat and Benchpress in todays Strength sets.

Rest about 2 minutes between movements and sets.

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

Set 1 : 10 Front Squat @ 60%
Set 2 : 10 Front Squat @ 60%
Set 3 : Max Front Squat @ 60%

Go Every 2:00

RestDay!

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(28)
WRK 6:00 REST 1:00 x4
10 dumbbell deadlifts
20 dumbbell hop overs
10 bridged dumbbell press
20 jump rope
10 plank to bridge
20 flutter kicks
10 tricep overhead extension
20m side shuffle

Finisher
100 knee tap crunch
1:00 pigeon per side

1A) T2B power, Stirict T2B 3x4
1B) T2B tech kipping feet raise 3x15

800 m Row
4 sled drag 125 lbs
10 GHD Situps
600 m Row
6 sled drag 125 lbs
10 GHD Situps
400 m Row
8 Sled drag 125 lbs
10 GHD Situps