Aamu: 30 min
1.5 min walk/1 min run
115/139
7.43/5.40 min/km

Iltapäivä: 130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- BMU 1 1 2 2 2 2 2 1 1 = 14 reps

B. HSW practice for 15 min - 9 steps

2.Jacked gymnastics 29.1. & 30.1.2018
Handstand Skill
A. 3 rounds:
- 60s of front support shoulder taps
- 60s rest

B. 3 rounds:
- 2 x handstand walk rotations around box (1 in each direction)
- 60s rest

C. 5 rounds:
- 30s max reps handstand side steps to 10kg bumper plate - this can be scaled by using smaller plates or taking them away completely
- 90s rest

D. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)

E. 30 minute running clock:
- 3 horizontal box assisted strict ring muscle-ups - 20"
- 10 x 90 crab extensions
- 60s parallette support hold with external rotation > 20s ring support hold
- 10 x neutral crab extensions
- 30s box assisted bottom of dip hold
- 10 x banded lat openers on each side (20 in total)
- 10 x single arm ring rows on each
- 10 x banded lat openers on each side (20 in total)
- 30s HS hold ntw
- 30s shoulder flexion hold with bench
- 15 side plank raises on each side
- 20 alternating single leg donkey kicks (10 on each side, 20 in total)
Result: 2 rounds