3-5 Rounds for quality:
15 GHD Sit-ups / Abmat Froggy Sit-ups
30sec Plank Hold
15 Weighted UB Superman Rocks (holding small 2,5kg plate)

For Time

3 Rounds
30 Wall Balls
15 Pull Ups
@9/6 (20/14)

Mobility

Lower Body

3 Rounds
6x 5min (30 min)
A)

Row 50/40cal

Me Up down box step up

B)

40m+40m Single arm farmers walk
10 Swing @ light

10 lunge
80m Sled (light)

Rpe 3-4

Lämppä - omalla paikalla
n. 2min/liike
• Etu ja takaketjun avaus seisten
• Sivuketjun avaus 1min/puoli
• Ristikkäisketju - toispolviseisonnassa vuorokäsien avaus taakse 1min/puoli
• Ristikkäisketju - skorpioni
• Ristikkäisketju - kyljellään raajojen vienti eteen-taakse 1min/puoli
• Ristikkäisketju - selin jalan vienti vastakkaiseen suuntaan vuorojaloin

Treeni - kiertoharjoitus 3 x 90s./20s.
1. Seisten - käden painallus ja jalan nosto 45s./puoli
2. Supermies
3. Konttauksessa raajojen ojennus
4. Selin ristikkäiset raajat yhteen
5. Kylkilankussa raajojen viennit eteen/taakse 45s./puoli

A) Front Box Squat
8RM in 4 sets. Rest 2:00
- Parallel Box
- Aim for same or small progress from last week.

B) RDL
4 x 10-12. Rest 90s.

Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)