HSW Practice

A) 15-20min HSW Skill Practice
*esim. piruetti, ramppi, hsw hold, free hspu...

B) EMOM 12:

1) 45s Ski (easyish)
2) HSW Ramp or HSW Walk With obstacle and/or Pirouette
3) 20-30 Crossover DU
4) Rest

EMOM 40:

1) 12 Cal Echo
2) 5 SB Clean (Heavyish)
3) 15 Cal Row
4) 20 GHD
5) Rest

Accessories

A) Grip Strength
3-4 Rounds For Quality:

• 45-60s Barbell Wrist Roller with Hanging Kettlebell
• 10 DB Forearm Curls
• 30s/30s KB Suitcase Hold (Raskas kuula) *rest as needed

B) Upper Body
3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 1 Set of Banded Pull Up

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