3 Rounds:

YGIG

5 x Back Squat (3-position stop)

YGIG

5 x Romanian Deadlift (No contact pause)

AHAFA

Practice the Ring MU

So.. a year has passed. How's your squat now? Let's find out!

Task for today is: 10 min squat test. Spend 10 minutes (without breaks) in squat position and describe your feelings in the comments. Feel free to move around while in squat.

Kelly explains what it is all about:

"HANGING CORE CHALLENGE"

1)ONE LEG L HOLD:
2)ONE LEG SIDE L HOLD
3)REPEAT 1 ON OTHER LEG
4)REPEAT 2 ON OTHER LEG
5)L HOLD
6)STRADDLE L HOLD
7)TTB HOLD
all holds for 5 sec
Repeat seq 5x
1min rest between rounds

http://www.instagram.com/p/BK1TUtcDS-h/?taken-by=davedurante

Raaka työntö 2,2,2,2,2 telinestä

nousevilla painoilla
2 min välein

5 x 3

*keep 2 reps in the tank

10 RPE 7
10 RPE 8
8 RPE 8
8 RPE 8
6 RPE 9
6 RPE 10

Tempo is 3010 with 90 seconds rest! 3 seconds lowering.

Omavalintainen taitoliike

-Käsilläseisonta, -kävely, hspu
-Kippiliikkeet; t2b, pu, c2b, bmu, ring mu, perhosleuat jne
-Pistoolikyykky
-Tuplat
-Köysikiipeily

Valitse 1-2
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Find your 1RM turkish get-up for both hands. You can use  kettlebells, dumbbells, bars, plates, wallballs...

3 x 8

Tempo 3 s down / 3 s up

Keep a steady pace!