Strething:

The Wall V-Stretch 3:00
Twisted Hip Opener 2:00 + 2:00
Wide Hip Opener 2:00 + 2:00
Hamstring 2:00
Pigeon 2:00
The Prayer 2:00

"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Sprint !

8 x 30m

Rest 2 minutes btw rounds

6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

EMOM as long as possible
Start with one rep and add a rep every minute as long as possible. Choose db weights - they should not be too heavy.

(Vahingossa sanon treeni 16..)

2 x
1 min max reps flutter seated flutter kicks
1 min max reps palms together side to side sit ups
1 min max reps up and down + knee to elbow
1 min max reps heel touch
1 min max reps seated reverses

Lämmittely

3 kierrosta
5 kenttäurheilijan yleisliike
5+5 1-jalan lantionnosto
1+1 askelkyykky eteen taakse ja sivulle O ja V

Alkavalla 2 min
Kulmasoutu 4x6 toistoa

4 kierrosta
20 Käsipaino tempaus
20 1-jalan loikat sivuttain

Kuollut koppakuoriainen 1-3 min

Warm up: 2-3 rounds
20 high knees
10 squat jumps
10 hollow rock
8 STOH (4+4)
*
AMRAP 20
10 up & down
20 superman
20 sit up
20 thruster
*
Fitness
AMRAP 15
10 up & down
10 superman
10 sit up
15 thruster

Toistomäärät jokaisessa amrapissa.
2-4-6-8-10…
*Lisää kaksi toistoa aina kierrosten edetessä

AMRAP6
One arm power snatch
KB / DB / Odd-object, be creative!
Goblet squat
KB / DB / Odd-object, be creative!

Rest 4

AMRAP6
One arm squat snatch
KB / DB / Odd-object, be creative!
Push up

Rest 4

AMRAP6
One arm hang power snatch
KB / DB / Odd-object, be creative!
Weighted sit ups

Rest 4

AMRAP6
One arm ohs
KB / DB / Odd-object, be creative!
Burpee over object

3-5 rounds, for quality

8-14 KB bulgarian split squat

20-30sec squat hold w. kettlebell (front rack)

8-14 KB good morning (front)