3rounds:
10+10 s.l glute bridge
8+8 windmill
12-20 russian twist

Single Leg Glute Hip Thrust - Shoulders on box: 3 x 5 + 3 count at top of each rep. Rest as needed.
+
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds
20 cal row
10 kb swings 32kg/20kg
8 ring dips

6x
2min BikeErg
2min Row

2min Rest

2min SkiErg
2min Echo Bike

2min Rest

Tekniikka + työsarjat

A) Rowing technique

B) 5 rounds
400/350m row as few pulls as possible

After every rowing set perform 2 double unders for each pull taken

Kyykky 2x2x80%

Stoppi-kyykky 3x3x60%
-3s stoppi

Penkki 6x3x70%
-stopeilla/lyhyet palautukset 30-45s

Kulmasoutu 5x10

10 C2B
20 T2B
30 DL (80/50 kg)
100 DU
30 Box Jump 60cm/50cm
20 Burpee
10 Clean (80/50 kg)

15-12-9-6 For Time:
- Pull-ups
- Burpee Box Jump Overs 60/50cm

Every 1:30 x4:
10 Back Squats @65%
10 Back Squats @70%
10 Back Squats @70%
10 Back Squats @72%