Banded Pull-throughs: 3 x 30-40. Rest 30s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Chillaa!

ACCERRORY
ABS (9min)

40s on, 20s off x3
- side plank (40s/side)
- ring plank hold

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40s/puoli kylkilankkupito
40s lankkupito matalissa renkaissa

OTM 13 min:
1. min: 1 x push press (20 kg/ 15 kg), 1 x burpee
2. min 2 x push press (20 kg/ 15 kg), 2 x burpee
jne...

You can use kettlebell or dumbbell also.

Possible Linnamasters wod at Kurvi after open gym.
This entirely depending on what is it.

Minna will be there to open doors and oversee.

Regardless of attendance to the actual competition, all are performing the events as part of the programming.

Támasz helyzetek !

warm up:
classic gym, Zoo walking
+core

támasz helyzetek korláton, box-on, bar-on

• 3 Round of:
Standard Push Ups 25 reps
GHD Sit Ups 25 reps
Handstand Walk 2:00 @ max meter
3:00 rest each round

Tempaus seisoma-asennosta 5 x 3

Tempaus riipusta 5 x 3

Lepoja

RestDay!