YOGA FLOW FOR QUALITY
10 Cat/Cows
10 Up Dog to Down Dog*
:30/:30 Figure 4 Stretch (option to do half pigeon)
1:00 Rebound Pose
*Option to lift one leg and open the hip while in Down Dog.
(No Measure)

A,
Pause Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of reach rep.

B,
3 rounds for time of:
Run, 400 m
21 Kettlebell USA Swings, 24/16kg
12 Pull-ups

Athlete Instructions
Goal
Sub 15 mins

C,
3 rounds for quality of:
10 R Teapots, pick load
Suitcase Carry, pick load, R 15m
10 L Teapots, pick load
Suitcase Carry, pick load, L 15m
20 Crossbody Mountain Climbers
Rest 2 mins

EMOM 10
12-17 cal row
50 DU's

5 RFT :

10 Thrusters 50/35kg
10 Bar Over Burpees

TC 7

5 rounds (Treeni ulkona!)
walk 3min
run 5min

Scaled WOD
5 rounds

walk 3min
Ergo 5min

4 rounds:
12 ring row
12 plank shoulder taps
6+6 KB push press
12 hanging leg/ knee raises
-rest 1-2 min between rounds-

Tällä viikolla intervalleja paljon, loppuviikosta sit pitkä harjoitus 32-40min.
Kevyempi kyykky ja nopeuspenkkiä alkuviikosta, loppuviikosta raskaampaa valakyykkyä ja mavea sekä semihaastavat raakanostot tiiviillä tahdilla.

AMRAP4
run 200m
10 burpee box jumps
max calories bike erg

AMRAP4
run 200m
15 wallballs
max calories row

rest 2:00 between amraps

5 rounds for quality:
20/16cal Ski
15 Barbell Bicep Curls, choose weight
10 DB Pullovers
1min Sorenson Hold

shoulder & Th mobility

KB armbar 3x5/5

band resisted book opener 3x8/8

prone swimmers 3x10

kneeling unilateral KB front rack hold rotations 4x5/5

dolphin push up 5x5

push up pos. birddog 3x5/5