Warm-up
3 rounds
40s easy -> 20s moderate -> 10s fast / rest 20s bwn air bike
+
then some squat and Overhead position streching
+
2 rounds
5 hardened ring row
5+5 reverse lunges
10 Handstand shrugs

+
Front squat
Build to working weight over 3-4 sets and 4-5 reps at each weight

+
2 rounds @ increasing pace
4/5 cal air bike
1 rope climb
3 Front squats
4 Strict handstand push-ups
60-seconds rest between rounds

Main set

5 sets
8/10 cal air bike
2-3 rope climbs
6-8 Front squats @ 70/50kg
8-12 Strict handstand push-ups

time target each set is around 3 min. Rest 3 min bwn sets.

skaala tarvittaessa strict hspu niin et otat esim 20kg levypainon abmatin alle. Jos hyytyy ykkösiksi jo esim 3 kierroksella mene 4s ja 5s kierros kippaamalla.

ACCESSORY WORK
3 SETS
15 TUCK UPS
20 DEADBUGS
10+10 SIDE PLANK DIPS
REST 1 MIN

COOL DOWN
2-3 MIN LIGHT ROW
1+1 MIN SELF HUG STRECH
1+1 MIN HIP FLEXORS STRECH
1+1 MIN LEG ACROSS BODY STRECH