90 min
Warm up EMOM12

1.Own skill
A. HSW practice for 10 min
- 9 x 2 m

2.JG PP 5.9.2018 (tuli myöhässä)
A. 10 rounds:
- 20% of your max rep wide grip strict pull-ups - 3 reps
- 20s rest
- 20% strict ring dips - 3 reps
- 40s rest

B. Positional Strength & Stability, 12 x EMOM:
- 20s chest to ring hold
- 20s ring support hold
- 20s bottom of dip hold
- 20s hollow + 20s arch

3.Strength
A. Speed deadlift 3x5 @ 60% - 70 kg

B. 3 sets:
10 Reverse snow angels
10 DB Bench press - 25 25 25 lbs
10 Bicep curl and press - 15 15 15 lbs
-Rest 2 min between sets-