Bench press 3 RM, then 3x3 @ 90%

DB Split Squat 2 x 8-10 each. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Varied intervals for total 4 sets:
A. 750/600 m row or ski or 1500/1200 m bike
B. 10 renegade rows
C. 15 KB goblet squats 24/16 kg
D. 16 alternating DB hang power snatches 15/10 kg
2 min rest

Change the order of movements for every round.

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4-6rounds:
7min bike
3min run / or echo

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 20
20 Jumping Lunges
40 Air Squats
600m Run

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Diamond Push Ups 7-10 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Butterfly Sit Ups 15 reps

500m row
20 db snatch 22,5/15kg
500m row
15 db ohs
500m row
10 devils press
500m row
15 db ohs
500m row
20 db snatch
500m row

WOD
4rds
10+10 KB/DB push press
rest 60s
10+10 bent over row
rest 60s

Lämmittely leikkiä ja mobility

Jokkueena lattian ylitys AB matin avulla

Treeni 20 ×20/10
Roikunta
Burpee
Kyykky
Banaani
Patsas

Loppuvenyttelyt

RestDay