2 rounds:

30sec Active/Passive Hang
3+3+3 Wall Squat video

Maastaveto 12x1x70% (1min palautukset)

Suorinjaloin maastaveto 5x10x40-50% (maastavedon maksimista)
-kapea jalka-asento
-jokainen toisto lattiasta
-seiso itse noin 5cm korokkeella

Jalkojen/polvennostot roikkuen 5-8x12-20

A.) Technique of your choice ( 20 min)
-pick a technique which you want to improve and coach will help you

B.) Accessory 3 rds

3 rds for quality
15-20 sec Ring support hold
rest 30 sec
15-20 sec bottom of the ring dip hold
rest 30 sec
Strict T2B 6-8 reps (tempo)
rest 1 min

Rakenteellinen jakso
3 kierrosta:
A1. Side step x 12
A2. Levypaino kyykky x 12
B1. Maljakyykky x 12
B2. Hyvää huomenta kuminauhalla/ polven koukistus pallolla x 12
C1. Russian twist x 12
C2. Pohkeet tangolla x 12

CORE:

3 Rounds

10 Hanging Windshield wipers

20 Heel reaches

Clean High Pull

4x2

.

80-90% 1 RM Clean

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10-20 Plank hold with KB/DB Drag video
2) 10-20 Flutter Kicks video

RPE 3 to 4

Front squat 10 reps max

Lonkan alueen mobbailu

Every 90 seconds for 9 rounds on each stations:
Station 1: 30 DUs + 1 rope climb
Station 2: Run or bike for meters
Station 3: Sandbag get ups (alternate shoulder every 2 reps)