Warm Up:

2 rnds

Mikeal Shoulders Warm up routine:

Lay face down on floor.

I-10 - Y-10 - T - 10 - Prone swimmers 10 - Alternating 20 (10 each)

Between rnds. :30 hollow hold

Kipping pull-up technique
3 x max reps of pull ups

5 rounds o 5 rep

3 Rounds
30-60s. Handstand
Max reps of push-ups
Max reps of table rows

A.
Partner workout for time:

Wattbike 10 000m
Row 5000m
Ski 3000m

or

Ski 3000m
Row 5000m
WattBike 10 000m

Only one works at the time, and you can divide as you want!

B.
Extra, 4 rounds:

10 push up or HSPU
10 pull-ups or strict pull-up

1a) DB Split Squats: 3 x 8/side Rest 30s.
1b) 1-Arm KB Row w. rotation: 3 x 8/side Rest 30s.

2a) Bottoms-up KB Carry: 3 x20m/ side . Rest 30s.
2b) Single Leg RDLs: 3 x 8/side
Rest 30s.

For time:
100 DB bicep curls 20/15kg
- 12 Scul crushers for every break

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