Mobility

-Hollow-tekniikka

-Käsilläseisonta seinää vasten

-Käsilläseisontapunnerrus boxilta

-Tuplahyppyharjoittelua

3 rounds for time

12 ring row
20 hollow rocks
30 DU yritys

Team of 2:

AMRAP in 15 minutes
20 synchro partner plank claps
40 USA KBS @24/16kg
80 WB @9/6kg
40 USA KBS @24/16kg
20 partner crawl under-jump over

2:00 Foam Roll Lats (60s each)
3:00 of Parasympathetic Breathing

Raakatempaus 1x70%, 1x75%, 3x1x80%

Raakarive + Raakatyöntö 1+1x70%, 1+1x75%, 3 x (1+1)x80%

Etukyykky 1 x 70%

Lankku 3 x 60sek

OHS
3-3-3
2-2-2
1-1-1

Weighted box jumps
5x4r
Rest as needed

False grip bent arm hang
3x6s, 5x6s, 3x12s.
4x12s, 4x18s, 5x18s.
4x24s, 4x30s, 5x30s.

Basic Endurance 50 minutes

12+12 Pistols
Max reps Unbroken Ring Mu
20m HS walk (unbroken min. 2m)
Ski 1000/900m
3 Thrusters 75/50kg UB

4 sets of : (15 mins )
max rep pull up (unbroken )
max rep push up
(unbroken)
- make sure the form is the same for each set
- 2-3 mins rest after push up
- log your score
Optional for pull up: 4x3 negative pull up/ 12 heavy ring row