Optional Accessory

GYMNASTIC STRENGTH

EMOM x7

1-2 Rope Climb (go legless if you can)

RPE 3-4

Shoulder Press 3 RM, then max reps with 50%

Warm up(0:00-8:00)
:30 sec row-slow
:30 sec dive bombers

:30 sec row-moderate
:30 sec down dog w/foot pedal

:30 sec row-fast
:30 sec plank taps

:30 sec pass through
:30 sec good mornings

Mobility(8:00-12:00)
1:00 min elevated child's pose
:30 sec sh distraction

Pointers/Skill(12:00-17:00)
hrpu-full r.o.m, full plank
row-full r.o.m, finish at 11'oclock pos.

Fittrain(20)
5rds
10 hrpu
15 erg jump overs
20 cal row or airdyne
25 double taps-challenge up-double unders

Opt(12)
5x5 hip extension
5x2 strict press
1600m walk/run
3x2 ring muscle up/c2b/strict pull up

Finisher
30 t-raise
30 v-ups
60 cross crunch
1:00 min bf stretch

• 3 Round of:
One-Arm DB Overhead Walking Lunges Dx (22.5/15Kg) 15 m
One-Arm DB Overhead Walking Lunges Sx (22.5/15Kg) 15 m
Handstad Walk 30 m

rive + suoraan kyykystä työntö

6 x (2+1)@60-75%

Tempaus, stopit polven alla, polven päällä ja puolessa reidessä

8 x 1@50-70%

EMOM 12

1 min: raakatempaus
2 min: raakarive + raakatyöntö

Samalla kuormalla molemmat liikeet

4:15-5:30

Olkapäät - rintaranka

5 rounds for time:
17 Kettlebell swings (53/35 lb)
17 Knees-to-Elbows
17 Sumo Deadlift High-Pulls (53/35 lb)
17 Goblet Squats (53/35 lb)

For time

50 Box over jumps 24/20"
35 GHDSU
10 power clean 90/70kg

EMOM 8

2 x Snatch Grip Jerk BHD. neck@90-110% (Snatch)