METCON
For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans (135, 95)
Strict Chin-ups
*200 Meter Run/Row after each set

20:00 Cap

STRENGTH
1a) Inverted Rows, Supinated Grip: 4 x 12. Rest 30s.
1b) Slight Decline DB Neutral Grip Bench/Floor Press: 4 x 12. Rest 30s.
- Done with palms facing in (neutral) grip

EXTRA CREDIT
Banded Facepull-aparts: 5 Minutes of Max Reps.
Rest as little as possible.
*Every time you stop complete 10 second hollow hold

Warm-up 3 rds
easy run 200m
Hip sviwel 5/5 reps
Inch worm 5 reps
quad pull 5/5 reps

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Running intervals:

2 x 800m
rest walk 2 min

4 x 400m
rest walk 1:15-1:30

4 x 200m
rest walk 1 min between

-tempo treeni, idea nostaa vauhtia kun matka lyhenee mutta pitää se samassa jokaisessa samanmittaisessa matkassa.

Treenivideo:

Warm up:

10 min Jogging

Stretching 20-30 sec.

Tights
Calfs
Hamstring
Gluteus

Warm up 10 minutes:

5 + 5 Single Leg Glute Bridge
3 + 3 Cossack Squat
10 Hollow Rock
5 Skiers

EMOM until failure

7 Burpees
7 Sit - Ups
7 Air Squat

*After 10 round add 1 rep per round to each movement.

1) back squats 3x62,5%, 3x 72,5%, 3+ 80% add 5kg to your max
2) one legged deadlift 3x(2+2)x45%

5 sets of
1 Pause Front Squat (3 sec pause at bottom) + 3 Front Squats

For time:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees

Time cap 15 min

Whitten
5 Rounds
22 Kb swings 32/24kg
22 Box jumps
400m run
22 Burpee
22 Wall ball

For time:

30 clean&jerk 60/42,5kg