10-15min easy pace bike cooldown

Leveellä otteella ilman pomppua pysäytyksellä

Lisäpainoil tarvittaessa

3:00 Echo bike + 3:00 Row @ easy pace
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tabletop pulses
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Practice walking lunge variations and crossovers
* See how many steps you’ll need to cover the 7.62m, work on positions (especially for the OH lunges) until you’re confident in your execution.

** Work on your cross-over singles and doubles between the lunges. NOTE that a little heavier rope will be easier to feel (beaded one ideal) and you want to make sure you have a rope that can rotate freely at its end (vs speed rope with fixed rotational axis).
+
1-2 Rounds
6 Toes-to-bars
4 Wall-facing HSPU
2 Ring muscle-ups

3-5 sets:
20/20 Forearm Supported Wrist Extensions
10/10 DB Shoulder Ext. Rotations
10/10 Banded Clam Shell
10/10 Isolateral KB Knee Raises
- Rest as needed

Complete the following with all 3 machines: Row, Ski, AB
- Rest 3-5min btw machines

3min Zone 2
———————————————
4 rounds:
1min Easy
10/8cal Sprint
1min Easy
———————————————
3min Zone 2

3:00 Echo bike + 3:00 Row @ easy pace
+

2 to 3 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk
+
2 Rounds
20/15 (cal) Row
10 Bar-facing burpees
1 Handstand walk, 25’/7.62m

Rounds 1/2
12 Power clean 60/40 kg
9 Pull-ups
50 DU

Rounds 3/4
7 Clean & Jerk
9 Pull-ups
15 Box jump overs

For time

Ring MU

E2MOM, 5 rounds
1-3 Ring MU
10 burpee

2-4rounds:

10 snowangel
10 GHD hip extension + 15s hold
20-30s hollow hold