With a running clock:

0-15 min
3 rounds of:
400m Run
15 Wall Balls
15 Box Jumps

15-30 min
40-30-20-10 reps of:
DU
Situps
KB/DB Snatch

30 min -->
Run 300m with SandBag
THEN 5 rounds of:
15 squat
10 push ups
5 pull ups

3 rounds for quality (UB)

Stay in Hollow

12 HBR

10 alternating leg raises

10 tuck ups

10 leg lowers

18 push ups

1)HIP THRUST 3x5x80%, 5+ 80%
2) nordic ham curl 3x4

Glute Smash 1:00 R/L
Spierman Lunge stretch 2:00 R/L
Pigeon Pose 2:00 R/L

For Quality
3-4 Rounds
8 Archer push ups
8 KB side crunch, left
40m KB farmers carry, left
8 KB side crunch, right
40m KB farmers carry, right
8 Hollow plate traveller

5sec negative, 3sec pause in bottom.
Rest 2min btw sets

200m light run
250m light row
2+2 min banded bully
2+2 min banded front rack strech

1) Hip thrust 3x5x80%
2) banded lateral walk 3x(10+10m)

2:00 light cardio
self hug strech 1,5+1,5 min
10 dynamic squat strech

Penkkipunnerrus: Iso Pyramidi
- tähän 25 min käytössä
- tällä haetaan toistoihin vakioreittiä tangolle, pidä nostot aina samanlaisina, samalla totutellaan nousevaan kuormaan.

10 x 50%
8 x 55%
6 x 60%
4 x 65%
2 x 80%
4 x 65%
6 x 60%
8 x 55%
10 x 55% - vika setti isommalla kuin aloitit!!