Lepopäivä, kevyttä huoltoa.

not for time

30-20-10
strict ttb
suitcase deadlift@moderate (15+15, 10+10.....)

EMOM 10

Ring mu.

every minute same repetition

• Beginner - 1/2 kneeling double KB curl to press 5 x 5 60 sec rest between sets
• Intermediate - Barbell Military press 4 x 6 2min rest between sets

A.
3 rds:
1min row
10 Air squat
20 DU
10 Push up

• venyttelyt

B.
EMOM x15:
Row: (12-18cal)
Box jump: (12-18)
Hspu (6-12)

C.
Weighted sit up: x50
Abmat sit up: x50

6 RFQ

5 x wall walks
5 x strict pull ups
5 x push ups
5 x strict T2B / leg lift
5 x squat (feet together)

Warm up:
OH walking lunge
BW walking lunge
10 x Cat cow
Monster crawl
10 x table rock
Crab walk
Gymnastic bear crawl
Inch worm w. push ups x 5

EMOM 6
1. 8-12 strict pull ups
2. 6-10 strict hspu
3. Rest
EMOM 4
1.10-16 kipping/Butterfly pull ups
2. 8-14 Kipping hspu

Note! You don't have to go unbroken with all the reps. Scale only if you know, that you can't make it.

Deadlift on a platform
4 x 12
Stand on a 25kg plate while doing these deadlifts. The suitable weight for these are 30-45% of your 1RM. The longer the distance, more activation for glutes and lower back.

Weighted pull ups

5x8@AHAP