A) Tempo Air Squats
5x5, Rest 90s
* 10s down, 1s up, no pauses

B) 5 rounds
20 Reverse Lunges
10 V-Ups / Sit-Ups
*Rest as needed
*Scaling, less reps/rounds

RX+: Use load for A) and B) Reverse Lunges

Warm up
3 rounds
30 jumping jacks
10 bodyweight single leg RDL
10 bodyweight reverse lunges
5 push up to downward dog

Workout
Choose 1 of the followings:
A. Running
5 rounds
2 min easy / 4 min moderate effort

B. Bike/Row/Ski
5 rounds
2 min easy / 4 min moderate effort

C. if you want to move both ways /are able to do more work
do first 3-4 sets of running and then 3-4 sets of
biking outdoors / working with ergo.
Total is 6-8 rounds.

Accessory
3 rounds
:40 half wall climb hold
:40 side plank (R/L)
:40 Hip thrust hold (straight body or upper back on ground)
:40 wall squat hold (meaning "OHS" position hold)
rest 20-40 sec bwn hold's and 1-2 min after full round.

Cool down/mobility
2+2 min wall pec strech (R/L)
2+2 min couch strech (R/L)
2+2 min achilles/calf streching (R/L)

Video link below to todays workout 🏃‍♂️🚴‍♂️

PK-treeni

30 min EMOM

1. 45 sec row
2. 10-20 linkkari/vuorolinkkari
3. 45 sec bike erg
4. 10 KB Sumodeadlift high pull 32/24kg
5. Rest

*Hyvä tasainen tahti koko emomin ajan!
*Kohta 4= vedä kuula läheltä kroppaa ja kyynärpäät osoittaa ylhäällä sivulle EI ALAS!

3-5 rounds:
15 KBS
10m Walking Lunge
10m Inchworm Walk

---

3-6 rounds of Body Flow video

20 min Amrap
8 Oh lunge 45/30kg
8+8 Russian twist
8 Oh lunge 45/30kg
8 Bar over burpee

Warm up: 2-3 rounds
20 ski jump
20 x-jump
3-6 inch worm + push up
6-10 STOH
*
4x tabata
8x20s/10s
1) push up
2) hollow hold
3) superman hold
4) up& down
rest 1-2min between movements
*
100 STOH
every time you break the set 10 hop over DB/KB
*
Fitness
60 STOH
every time you break the set 10 hop over DB/KB

Endurance day!
2+ hours walk outside

• Share GPS track and your favorite picture from the walk
• F.U Corona Take a Hike!!

A) Glute March
5x10/side, Rest 90s

B) 8:00 AMRAP
15 Up Downs
30s Wall Sit

Today's soundtrack

WEIGHTLIFTING

Power Snatch + Squat Snatch

Drop and Go.

EMOM x9

1-3@RPE 3
4-6@RPE 3+ 
7-9@RPE 4

1) Strict HSPU 4x3
2) HS 4x36s