1) strict HSPU 5x3
2) HS 5x36s

WARM-UP

5-10min jog/run. Get some side steps, high knees, heels to bum etc.

10m 4-Step Walk video
10m Broad Jump

---

CONDITIONING 

Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

Target: if you did this last week, add 2-4 sprints.

This can be done with a rower or other machine as well. With the same principles.

Or Run 5k for time (RPE 5), if you have not done that yet.

HARDCORE version:

Run 12x500m, 75sec rest between

Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

---

COOL DOWN

5min jog with nose breathing only.

4 rounds
300m run
10 push press 50kg/35kg
10 pull ups

EMOM 12

20 Mountain Climbers
10 Knee-hugs
+ rest of the minute Plank Hold

3 rrounds:
10-15 cal Row
30-60 DU
3+3 KB/DB Snatch into Thruster video

---

Hip Flow 2.0 video and 5-10 Down Dog to Cobra video

WARM-UP

2-3 rounds:
20 Jumping Jacks
9 KB/DB Deadlift
7 KBS / DB Swing
5 Goblet Squat
3+3 KB/DB Jerk

Thoracic Flow video

---

CONDITIONING
For time A+B+C+D

A: 5 rounds:
10 KB/DB Deadlift
50m Shuttle Run (25m+25m)

B: 5 rounds:
10 KBS or DB Swing
50m Shuttle Run (25m+25m)

C: 5 rounds: 
10 KB/DB Hang Squat Clean (5+5)
50m Shuttle Run (25m+25m)

D: 5 rounds: 
10 KB/DB Snatch (5+5)
50m Shuttle Run (25m+25m)

Overall RPE 4

There is no rest between rounds or A+B+C+D. 

Target: all reps unbroken and sprint the runs!

50m Shuttle Run = Run 25m, touch the ground and turn back

---

COOL DOWN

5-10min easy Jog/Walk with nose breathing only.

Warm up:
Squat flow (video: gym library)

Strength:
30sec ON, 30sec OFF, for 8min
1) Russian twist
2) Superman hold

WOD:
EMOM16 (4 rounds total)
1) 15 up & down
2) 20 squat jumps
3) 20 push up
4) 45sec plank hold
Scale if needed.

Cool down:
Foam rolling/stretching

Warm up 2-3 rounds
4-6 inch worm + rotate
4-8 push up
8- 10 DB/KB snatch

8 up& down
*
15 emom
1) 5-10 push up
2) 8+8 DB/KB row
3) 10-20 hollow rock
*
For time:
50 Devils press ( single hand, alternate)
*
Fitness:
30 Devils press (single hand, alternate)
GO FAST!

5 sets
8 Barbell bent over row

Tänään vuorossa lepopäivä. Ajattelin tuoda näinä päivinä aina muutamia liikkuvuusliikkeitä mukaan.

Ekana vuorossa klassikko Kelly Starrettin ”10 minute squat test”

-ilman kenkiä ja pysytään kyykyssä 10 minsan ajan.
-mikäli todella haastava niin voit ottaa vähän tukea esim. seinästä/sohvasta.