CONDITIONING

Every 2:30 x7

20m Prowler Push
20m Sandbag Carry
3+3 Single Arm Devils Press 22,5/15kg

Overall RPE 3-4

Target: one round should be done under 90sec

3 rounds

20 sec pull up hold

20 sec ring hold (straight arm position)

20 sec ring hold (bottom position)

20 sec L-sit hold

Tiukka RING MU progressiot :

• Partner MU
• MU taljassa, 3 x 8 reps
• russian dip
• jalat maassa MU

Warm up(8)
3rds
10 plyo jumps
10 air squats
5 inch worms

Mobility(4)
1:00 min pigeon pose

Fittrain Intervals(16)
c/o Alchemy 365
5 Rounds:
1 minute: Butterfly Sit-Ups
50 seconds: Air Squats
40 seconds: Swings
30 seconds: Push Press
20 seconds: Push-Ups
10 seconds: Burpees
30 seconds: Rest

Finisher
30 cuff iso
60 cross crunch
1:00 min couch stretch

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed
1) 1-2 Skin the Cat
2) 10 Banded Pull-Apart, tempo 50X3 (5sec negative, 3sec hold)
RPE 3

Warm up(8)
3rds
15 jax
10-180 jumps
5-body builders

Mobility(5)
1:00 min quad stretch
1:00 min shoulder distraction

Fittrain Intervals(16)
:35 on/:25 off x4
jump rope
mountain climbers
10m shuttle sprints
rope slams

Opt(12)
800m run
gym goat
5x20m sprint-rest 1 min between runs

Finisher
30 t-raise
60 oblique crunch
1:00 min IT stretch

Tempaus polvelta + Raaka tempaus (lattiasta)

7 x ( 1+2)@65-75% (te)

VAPU 4x10@50%

Etukyykky 5x5@75%

EMOM 10

2 x Back Squat 80%

AMRAP 22

60 KB Deadlift 2x24kg/2x16kg
35 KB Thrusters 2x24kg/2x16kg
20 OH Stationary Lunge 2x24kg/2x16kg

lepoja