Hakuna tabata

3x(8x20sec ON / 10 sec OFF)

1. Tuck jumps
2. Bicep curl with band / DB / KB etc..
3. Mountain climbers

-2 min REST-

3x(8x20sec ON / 10 sec OFF)

1. Jumping lunges
2. Push-ups
3. Hollow rocks

Outdoor fun 60-90min or
*
Warm up: 3-4 rounds
1-3min easy run
20-50m sprint
6-8 DB/KB snatch
*
30emom
1) run
2) 8 db snatch + 10-15 squat jump
3) rest
Sisäversio
30emom
1) 20 x-jump + 5-8 up & down
2) 8 db snatch + 10-15 squat jump
3) rest

Optional Accessory:
GYMNASTIC CONDITIONING

EMOM x5: 7-12 TTB

RPE 3+ to 4

Target: unbroken reps

A.
3 rds:
5 Shuttle run (easy)
4-8 Push up
9-12 Squat jumps

Mobility:
5 Up & down dog
5+5 Spider lunge + twist
2x 20s. Chest stretch
2x 20s. Pigeon stretch
2x 20s. Couch stretch

B.
4 rounds:
AMRAP 5:
20 Shuttle Run (10m) (Buy in)
12 Burpees
20 Squats / Lunges

Rest 2min...

• Alternate squats & Lunges. First rnd: squat, Second rnd: Lunges...

• Use DB/KB for squats/lunges if possible.

Workout
5 rounds for time
10 ohs @35/50kg
60 double unders
16/20 row or 20 deadlifts @35/50kg
If you have bike erg, assault bike or ski erg you can do same calories also.

Find a pull up bar for first bit:

5x8 strict pull up
rest 2 mins between sets and work on squat holds

20 Min AMRAP:
400M Run
20 KB or db thrusters 10/10 (single arm)
20 swings or snatches

30s. On, 30s. Off for 10min
-Box headstand push-up
-Alternating pistol squat

You can use chair or similar for spotting the pistol squat.

3 rounds, rest 15sec btw exercises and 1min btw rounds

30sec left side plank

30sec right side plank

30sec superman hold

30sec hollow hold

3 Rounds
12 Sumo deadlift high pull w. kettlebell
12 Rolling planks
12 Cossac squats

Mobility:
1min/side
-Ankle mob
-Kneeling hamstring stretch
-Sup trap smash
-Triceps smash
-Bottom squat
-PNF pec stretch

Day 1
Handstand skill & stamina

Press to handstand drills for 10-15 min
-Check video for drills

---

Accumulate 3 minutes in handstand, focus on keeping a good position

Options:
-free handstand without stepping
-free handstand with stepping
-assisted free handstand (get a friend to help)
-wall facing handstand
-back to wall -handstand