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!!

Thruster Ladder, 20min EMOM
0-5min: 5 reps
5-10min: 3 reps
10-15min: 1 rep
15-20min: 5 reps
First 5minutes with 5 reps, next 5minutes 3 reps then 5min with singles and last 5min with 5 reps again. Add loading after 5min. Bar from the ground. Try to hit last 5min with starting weights or more.
RPE 3-4

You find your older results here:
https://www.wodconnect.com/workouts/thrusters-46a3b486-4397-4751-af7d-04c505255597