3 rounds as a primer
5-10 kip swing between bands
5-10/ hand ”kirppunosto”

For Quality 3-5 rounds
3 kip swing + 3 kipping knee raises + 3-5 kipping t2b
- rest 90sec

EMOM 12
1. 3-5 strict knee raise + 10-20sec tuck hold
2. 20-30sec hollow hold
3. Handstand walk practice 45sek