Tankojumppa kello 18:00 - Rinnalleveto & työntö

Kehonhallintatunti kello 19:00

https://zoom.us/j/7594162178
ZOOM salasana 530247

Mobility

Warm up
20 down ups stepping
20 lunges
20 good mornings.

Hip opener
Lower back stretch
Crosshack squat

Strength;
20 jump lunges
20 single leg squats / crosshack squat
X4 with 1 min rest after each round

Core and stability
Leg towel slide 10/10 ( essentially a variation of the crosshack squat)
15 v-sit up
15 hollow rocks

X3 rounds and rest as needed

12 min Emom
45 sec mountain climbers
45 sec star jumps
45 sec Air squats

AMRAP 12
8 Pushups
12 Pistols
16 Russian Twists
24 Jumping Squats

5 Rounds For Time:
10 Front Rack Lunges @40/30kg
30 DU
10 STOH @40/30kg
30 DU

TC:16'

3" paused deadlift 5x3

A
3 x 7 min amrap with 3 min rest

1.
4-8-12-16-20...
Db/Kb Push Press
Goblet reverse lunge with db/kb

2.
3-6-9-12-15-18...
Push up
Sit up
Air squat

3.
2-4-6-8-10-12...
Single arm Devils press
Chair step ups (with weight)

B
Core:
Tabata
Hollow rock
Hollow hold

Takakyykky 3-3-3-2-2-2

Voimatempaus + raakatempaus puolesta reidestä

6 x (1+1)

Raakatempaus + polvelta tempaus

6 x (1+1) x 70-80%

Taskuilta "No Feet" Snatch

6 x 1 x 70%

Te otteella niskasta saksiin työntö

6 x 1 x 90 - 100 ( Te)

A)
10 rnds for time:
3 bar muscle up
6 t2b
* every 2 minutes perform 5 strict hspu

3min rest

B)
Accumulate 10min plank hold
* every brake you take 1rnd ”cindy+” (5 strict pull up, 10 hr push up, 15 jumping squats)

Emom 30
1. 8-12 Us Swing
2. 8-12 HollowRocks / 20-30sec HollowHold
3. 10-15 Air Squats
4. 6-12cal Row/ 50-100m Run
5. Rest