Deload week

Easy aerobic conditioning

3 rounds
2min row
2min AMRAP: 10 sit-up + 10 back extension
2min row
2min AMRAP: 10 lunges + 10 DB push press
2min row
2min AMRAP: 10s bar hang + 10s front support hold

3x1@PÄIVÄN MAX

3X12min.
1. KB swing 15
2. Pistols 10
3. Ring mu /kääntö /dippi 4-6
4. Froghoover w10kg 20

REST 5min

1. 4 Bar ovet Burbee+ C&J (nousevat painot -> 95%
2. 30-40 DU’s
3. 4 Bar over Burbee + C&J
4. 30-40 DU’s

REST 5min

1. Box over jumps 6
2. Hs walk / Shoulder taps 5+5m
3. Box step ups 5+5
4. BMU / C2B 4-6

Toes to Bar: 2 sets for max reps. Rest 2:00
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4x
New start every 8th minute

A) 25/18 Cal. Row + *
B) 18/12 Cal. Echo Bike + *
C) 18/12 Cal. SkiErg + *
D) 25/18 Cal. BikeErg + *

*)
10 Ring Pull Ups
30 Squats
20 Sit Ups
10 Burpees

5 Sets of Back Squat
Set 1-2: 5 @75%
Set 3-4: 5 @77%
Set 5: 5 @80%

Rest 2-3min btw sets.

Rest day - what did you do?

EMOM 36

1) 10 Pull-Ups
2) 20 Abmat Sit-Ups
3) 20 Dips (box)
4) 15 V-Ups
5) 15 Push-Ups
6) 8 Chin-Ups
7) 40sec Plank
8) 15 Goblet Squat
9) 10 HSPU / 2x DB Press

Mobility

3x1@PÄIVÄN MAX