Lepopäivä

Rest day – what did you do?

Gymnastics

voimistelua

Walking lunge

4 rounds for quality
12-15 + 12-15 behind the neck walking lunge
– rest as needed

Metcon

5 rounds for time of:
20 db deadlift 45/35lbs
20m farmers walk
10-20 push up
20m farmers walk

Weightlifting CFE

Leon vetämä painonnosto.

Push press

EMOM
8 x 3 push press

Metcon

4-5 rounds for time
6 thruster 60/40kg
15/10 cal row
– rest 30sec between rounds

Lepopäivä

Rest day – what did you do?

Front squat

5-4-3-4-5 front squat
– leave 1-2 reps in the tank
– rest 3-4 min btw sets

Tabata

3 x TABATA (8 x 20sec on / 10sec off)

TABATA 1:
1. mini banded side walk
2. glute bridge walk out
3. clamshell side plank hold (L)
4. clamshell side plank hold (R)

TABATA 2:
1. leg lowers
2. toe touches

TABATA 3:
1. glute bridge (aina 20sec)
*glute bridge hold aina lepoaikana (10sec)