With a barbell

Death by Pike Push-ups & Dips
Every minute you add 1 rep of each movement and you go until you cannot finish the series in that minute time cap.
1st minute you do 1 pike push-up +1 dip.
2nd minute you do 2 reps both and so on.

---

B) 3 rounds
30s of straight arm bird dogs and 30s inverted plank.
Minimum rest between the rounds.

---

C) Tabata of handstand hold
20s work/10s rest for 8 rounds

Ohjattu kehonhuolto -tunti Zoom:n kautta kello 1700!

ZOOM -huoneen aikataulut:
Taukojumppa klo 1130
Marcel:n kehoonpainoharjoitukset 1200

https://zoom.us/j/7594162178
ZOOM salasana 530247

STRENGTH
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 3 @85% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
- Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.

CONDITIONING
"Kiss the Sky"
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
- After 3RFT is complete REST 6:00 and then complete this workout again
*Score = 1st time
- Goal: HARD effort, with unbroken DB Front Squats. Less than 60s drop off from 1st time to 2nd time through the workout.

EXTRA CREDIT
Barbell Glute Hip Thrusts with an empty barbell: 100 Reps for a burn!

COOLDOWN
- World's Greatest Stretch x 20-30s each pose
- Parasympathetic Breathing x 2:00

3-5 rounds
20 x Reverse Lunges (10 per leg)
10 x Split Jumps (5 per leg)
20s-50s Lunge hold per leg
There is no rest between the movements, but after each round there is a rest of 1:30min-2min

Then
Finisher
50-100 x Crunches
+
Side Plank :40-1:40 (accumulate)

STRENGTH
Power Snatch: 10 x 2 @70%, every 90s.
- perform 3-4 warm-up sets
- Goal: Smooth 1st pull, explosive 2nd pull and aggressive turn-over for 10 sets of 2.

CONDITIONING
"Karen"
Details there

EXTRA CREDIT
1a) Banded Pull-throughs: 4 x 15. No rest.
1b) Glute Hip Thrust - Bodyweight: 4 x 10. Rest 60s.
- squeeze top of each rep for a 1 one thousand.

COOLDOWN
- 5 Minutes of Recovery on Bike or Rower
- Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

3-5 kierrosta,
30 sekunttia työ, 30 sekunttia lepo

Tee siis jokaista liikettä 30 sekunttia, lepää sen jälkeen 30 sekunttia. Toista 3-5 kierrosta kaikki liikkeet.

Liike 1. alaspäin katsova koira yhdellä jalalla + rutistuts
Liike 2. pöytäpito
Liike 3. leijona - rapu
Liike 4. lintukoira
Liike 5. risti-ikkuna
Liike 6. lapapunnerrus alaspäin katsovassa koirassa
Liike 7. takareiden avaus

Ohjevideo:

[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”

• 1 Round of “Dumbbell DT” is: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

3 kierrosta

Kööpenhamina pito 30sek per puoli

Ylävartalon kierto dynaamisessa askelkyykyssä 5/5

Rintakehän avaus 10

AMRAP 12
12 ”Lunge-Lunge-Squat”
18 Sit-ups
24 Lateral Skater Jumps