3 rounds:

5+5 Windshield wipers

10+10 Russian twist (weighted)

10 Hip extension on a box (weighted) with partner

Optional Accessory
GYMNASTIC CONDITIONING

3 rounds, rest as needed between:
10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

RPE 3-4

Raakatempaus 1x1x70%, 1x1x75%, 3x1x80%

Raakarive + RaTy 1+1x70%, 1x1x75%, 3 x (1+1)@80%

Takakyykky, raskasykkönen + 1x90%, 1x95%, 1xraskas ykkönen, 1x90%, 1x95%, 1 x raskas ykkönen

Russian twist 3x30sek

10-1 Air Squat
1-10 DB Snatch (light load)

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10 Double Banded Passthrough video and Squat Flow with a Plate video

In teams of 2 complete the following chipper style workout for time:

80 Wallball (9/6kg)
70 Kb swing (32/24kg)
60 Box Jumps
50 HSPU
60 T2B
70 Medball Squat Cleans
80 Back extensions

TC: 25 min

Divide the reps as desired with your partner.

1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s.
- Goal: Sit back on the box, keep back tight, and explode on each rep.
- Parallel box
- Wider than normal stance

2) Sumo RDL with bands pulling forward: 3 x 8. Rest 90s.
- challenging weight for all 3 work sets
- Use one band pulling forward

3 Power Snatch

6 Thruster

9 T2B

@ 35/50kg

Maastaveto 8x2
-lisää joka sarjaan rautaa
-viimeinen sarja tiukka, muttei ”all out”
-esim% 40-50-60-70-75-80-85-90

Stoppiveto 5x3x50-60%
-irrotus noin 5-10cm, 1s stoppi ja räjähtävästi ylös

Banded Glute Bridges: 4 x 10. Rest 60s.

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

EMOM 15

min 1-5 : 1 x Raty 70%
min 6-10 : 1 x Raty 73%
min 11-15 : 1 Raty 76%

päälle, raskas ykkönen

VAPU 3x3x75%

Takakyykky, Raskas ykkönen + 1 x 90% 1x95%, 1x raskas ykkönen, 1x90%, 1x95%, 1 x raskas ykkönen