Warm-up 2 rds:
Spiderman paikallaan 5/side
jumping/reverse lunges 4-5/side
crab extension 10 reps (sormet taakse)
Easy tempo push-ups 6-7 reps
Seated pike leg lifts 8-10 reps

The accumulate 2 min OHS hold with stick
-esim 30 sekan pätkissä

A.) For quality
21-15-12
Chair dips
Lying leg lifts

-rest as needed, tämä laadulla

L2: Strict ring dips 15-12-9

-ota tästä haastava muokkaus niin, että sarjat esim 2-3 settiin.

B.) Workout with no equipment:

40-30-20-10
Ground to OH with obstacle
Jumping lunges

Workout with DB:
40-30-20-10
Alternating DB snatch
Jumping lunges

TC: 12 min