EILINEN

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

TC 30

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Complete as many reps as possible in 7 minutes of

• 1 legless rope climb, 15 ft
• 3 bar-facing burpees
• 5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Weighted pull up 3x1

6-6-4-4-3-3

Go every 2:30

eli Elmon nimikkotreeni

10 rounds for time:
500m/400m row
10 deadlift (100kg/70kg)

hip & spine mobility

copenhagen plank knees to elbows 3x8/8

one legged around the clock 3x3 (4 directions)

superset, 5x
8/8 steps banded X walk
5/5 unilateral KB RDL

pigeon pos. hip raises 3x8/8

Lepo ja kehonhuoltoa oman fiiliksen mukaan.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :30 Supinated Grip Bar Hang
MIN 2 - :30 Supinated Stick Box Hold
MIN 3 - :25/:25 Side Plank Hold

3-4 rounds for quality of:
10 Ring Dips
30sec Top Ring Support Hold
- band support if needed
- Rest as needed btw rounds.