Band Shoulder Extension Tri-set
3 x 10-10-10. Rest 60s
- 10 reps with each grip variation
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

SKILLS
3 ROUNDS OF
5/5 x Halo
7/7 x One Hand Russian Swing
1/1 x Windmill

3 ROUNDS OF
5/5 x Row
7/7 x 1 Legged Deadlift
1/1 x Turkish Get-Up

Wod
‘One Road’ Stacking

Alt Dead Snatch
Goblet Thruster
Sumo Deadlift High Pull
Goblet Lunges
Sit-Up
Burpee

Clean Pull On Riser
(https://www.catalystathletics.com/exercise/180/Clean-Pull-On-Riser/)
3 x 3
rest as needed

3 - 4 Sets :

a ) Barbell Hip Thrust
b ) 60-90 sec elbows plank
c ) 8 - 12 Barbell Upright Row

Barbell movement Choose weight should be completed Unbroken

A,
Deficit Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Set bar so it's just above your shoe laces.

B,
Each for time:
Row: 5x 500 m

Rest 2 mins between efforts.

C,
Complete as many rounds as possible in 8 mins of:
Double Kettlebell Front Rack Carry, pick load, 15m
10 Weighted Sit-ups, pick load
10 L/10 R Side Plank Pulses

Tunti sisältää harjoitteet osioihin A ja B
A) Kippi tangossa
B) Kippileuka

AMRAP12
5 leukaa
10 pistoolikyykky
15 kuppikeinu

7 min x 4 sets for consistency:

7 min amrap:
12 box jump step down 24/20 “
9 pull ups
6 power clean to overhead 35/25 kg

3 min rest

7 min amrap:
15 wall balls 9/6 kg
15/12 cal row
40 double unders

3 min rest

8 Kierrosta

1) 3min kone
2) 3min ajan: 10 Seinäpalloa, jonka jälkeen loppuaika autohölkkää tai reipasta kävelyä.

For time:

21 Strict HSPU
500m Bike
21 Ring Dips
500m Bike
21 Push Ups
500m Bike
15 Strict HSPU
500m Bike
15 Ring Dips
500m Bike
15 Push UPs
500m Bike
9 Strict HSPU
500m Bike
9 Ring Dips
500m Bike
9 Push UPs
500m Bike

TC 20

30-20-10
ABMat Sit-ups
Hollow Rocks