DB Biceps 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.

EMOM x8:
1.) Row/Air bike (45s.)
2.) 8-12 GTOH & 8-12 Front rack-lunges
3.) 6-8 Burpee & 6-8 Active shoulders (handstand)
4.) 8-12 Back squat & 8-12 Good morning

Mobility:
- Lunge complex
- Ankle stretch
- Shoulder pump
- Pigeon stretch
- Couch stretch

Every 90s:

Parin kanssa vastuskuminauhajuoksu 5x 10m

.

EMOM 20:

20s ON/40s OFF

1. Jumping lunge

2. Push up with a clap

3. Lateral Box Shuffle

4. Explosive hanging leg raises (knee raises)

5. Rest

4rds
decline ring row x 6-8
rest 90s
Bech Press x 6-8
rest 90s

4RFT
30 RKBS
20 V-ups
10 pullups > JPU

CHARITY MARATHON ROW 42,2 KM

Teams of 3-4.

Row marathon of 42 195m.
Split as desired.
One team uses one rower.

• 3 Round of:
Assault Bike 21/18 Kcal
Burpees 21 reps
Toes to Bar 21 reps

Strict Press 1 RM
- build to a heavy single in 5-6 sets

Lämmittely

3KRS
10 kyykky
10+10 askelkyykky
5+5 Db pystäri
5+5 DB VAPU

Raakarive + työntö
3 x 1+1 x 90%

Snatch pull
4 x 1 x 110% (of snatch)

3 rounds:
5+5 Single Arm KBS (eye level)
10 KBS
10 KB Tater Squat video
1+1 (left+right) KB Press+ Push Press+ Push Jerk + Split Jerk + Windmill

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Handstand Shoulder Opener video and/or 5-10 Down Dog to Cobra video