Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then
2 rounds
2 min fast walk/jog or light running
10 scapula rolls + 10 kipping
5+5 squat strech
10 goblet squats
5+5 single arm ring row
5 pause wall squats
:30 HS HOLD

Metcon
Easy Pace Cardio for 4-5 rounds (time target about 30-40minutes) 7-8 min per round
200-300m run OR 15/12 calories of ski or bike
8-12 butterfly/kipping pull ups (unbroken set)
10 wall ball shots @20/14lbs
10 ghd sit ups OR V-UPS
200-300m run OR 15/12 calories of ski or bike
1-2 rope climb
5+5 kb hang snatches @light/mod weight
5+5 single arm ohs with same kb

Cool down
Whole body foam rolling around (spend about 10 minutes