DB Hammer Curls: 3 x 10-12. Rest 30s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

25 DU's
6 Power snatch (40/30kg)

Warm up 3 rounds:
1min Easy bike
10 Lying banded pass over
10 Banded pull apart
8/8 One arm DB push press
5-8 Kip swing

Every 2.30min x 8 Alt. A and B
A) Bike erg 1min (80% effort) + 6-15 C2B/Pull up
B) Bike erg 1min (80% effort) + 6-15 Kipping HSPU
Voi tehdä deficit jos liian helppo.
Valitse toistomäärä niin, että pystyt tekemään UB.
Lisää 1-2 toistoa viime viikkoon.

Hip Thrust

7 x 4 @ AHAP

Back Squat

7 x 6 x 60 - 68%

Send Off 3:00

5x3 snatch balance päkiöiltä (drop snatch)

10-9-8-7-6-5-4-3-2-1:
Squat Cleans 60/40kg

Before Each Round: 20/15 Calorie Row

Morning Crew goes into the unknown

Time: 30min

Equipments: Row, SkiErg, 2x BikeErg, 2x Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

3rounds

6+6 windmill
12 snowangel
12 wall squat

6 rounds for quality

2 minutes row

REST 30 sec

2 minutes of sit-ups / plank hold

REST 30 sec

*Alternate between sit-ups & plank each round. Row at easy to moderate pace.

This is for recovery. Take it easy.