Penkki 3x1x90%

Kyykky 3x5 (50%, 60%, 70%)

Ojentajat käsipainoilla 4x6-12
Vipunostot eteen levypainolla 4x12-20
Facepulls 4x20

Apuliikkeet läpi ”vuorotellen”, noin 1min palautukset

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

Upper-back Triset: 3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart
* every time you complete a round complete 20 Hollow Rocks

World's Greatest Stretch x 20-30s each pose

"Swole Cycle"
8 Rounds:
20 seconds on
10 seconds off

Strict pull-ups
Assault bike calories
Strict handstand push-ups
Assault bike calories

5 rounds:
2:30 machine of choice

Choose from one of the below

Option 1:
1 ring muscle up
3 kipping ring muscle ups
5 strict ring dips

Option 2:
40-50% max ring muscle ups

Option 3:
4 pull-ups
3 toes to bar
2 chest to bar pull ups
1 bar muscle up

Kyykky 3x1x90%

Penkki 3x5x70%

Maastaveto 1x80%

3" paused back squat 5x2

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