Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(28)
WRK 6:00 REST 1:00 x4
10 dumbbell deadlifts
20 dumbbell hop overs
10 bridged dumbbell press
20 jump rope
10 plank to bridge
20 flutter kicks
10 tricep overhead extension
20m side shuffle

Finisher
100 knee tap crunch
1:00 pigeon per side

3 rounds:
10 ring row (tempo 2020)
20-30s. active hang
-rest 1 min between rounds-

3 rounds:
10 push up
10 one leg V-up
-rest 1 min between rounds-

2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 min leg across body strech

Midbody Strenght
3-4 sets
3-5 strict ttb
6-10 v-ups
12-16 weighted russian twists @10-15/15-20kg
rest 2-3 min bwn sets

30-40 band pull aparts
then
1:00 easy - > :30 moderate
10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
1:00 easy - > :30 moderate / fast
10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
1:00 easy - > :30 fast
10 kip to swings + 5/5 single arm ohs + 5 dynamic squat strech

test some db squat snatches and start workout

3 rounds
1:30 ski or air bike
40 single unders
5 dynamic squat streches
5 push up to downdog pose
5+5 suitcase deadlifts
5+5 single arm thrusters (light/medium weight)
then workout prep
1-2 sets
10-15 double unders + 4 double kb thrusters

2-3 min light cardio
1+1 min calf strech
1+1 min achilles strech
1-2 min russian baby maker strech
1+1 min tricep strech

Narrow grip bench press 3x15 reps

Deload viikko. Ja sit KK :)

Running Workout
Warm Up
2 rounds
30 jumping jacks
50 marching / high knee movement
5 inch worm with push up
5 dynamic squat strech
10 stepback lunges
10 alt leg bodyweight rdl

Warm up for running
5 rounds
1 min jog / 30sec walking
rest 2.5 min and do some overall streching/arm and hip circles
main WOD
3x5 min moderate run / 2 min walking bwn

cool down
2 x 1 min jog / 30sec walking
some short streching for calfs/hamstring and get body feeling like that
workout gave some "fresh mind" and its good to start working out
tomorrow again.