75 min
Warm up EMOM10 + 10 min mob.
- 20 HSPU, 30 bfly

1.Gymnastics
A. HS Walk practice
- Handstand rocks 2-4 sets of comfortable reps
- Box pike Single arm HS Hold 2-4 sets
- Wall facing Single arm HS Hold 3-4 sets
- Suoraa kävelyä - 10 m.

2.Accessory
A. 3 sets:
A) 15 KB Jefferson curl - 12 kg
B) 20-30s Tuck hold on parallettes - 30 s.
C) 20 Banded pull aparts
- Rest 60 s. between movements-

B.Prone shoulder CARs - 3 x 10

75 min
Vapaauinnin lyhytkurssi