Upper Complex:
Bent Over Row+Hang Muscle Clean+Push Press+Bent Over Row
- 4 Rounds x 8 each. Rest 2:00 between rounds.
- So 8 rows + 8 HMC + 8 PP + 8 Rows = 1 set
- Goal: Use a challenging load, but make sure all rounds are done UB.

Extra:
KB Curls 3 x 8-10. Rest 60s.

Skill work :

C2B Kipping Pull-ups
Rx: CTBs x 30-75 accumulate reps over many sets of 3-10+ reps
Options
- Regular Kipping Pull-ups x 30-50
- Partner Assisted Strict x 30-50 + some kipping practice
- Ring Rows x 30-50 Reps
- 1-Arm KB Rows x 50 reps each side

Push up
3-5 x 6-15r

Bench dips
3-5 x 6-15r

Scale your sets and reps as needed.
All sets must be unbroken. Challenging but manageable.
Don’t go too easy.

5 rounds:
40 DU / skaalattuna 20 DU
6+6 snatch 12,5kg käsipaino
12 kyykkyä
12+12 mini-band sivuttain
400m run
6+6 row 12,5kg käsipaino
6 push-ups

Warm up;
3 Rounds
20 mountain climbers
20 scapular push ups
20 hollow rocks
20 air squats

Strength;
10/10 bent over row
45 second 90 degree db hold (gun hold)
Rest 1 min and 4 rounds

Core;
15 Min EMOM;
1. 20 hollow rocks
2. 15 side bends
3. 15 side bends.

Leg Strength;
4 Rounds for quality
10/10 Bulgarian split squat
45 sec wall sit
20 jump lunges
Rest 2 mins

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Topic: Charlie Hodge's Zoom Meeting
Time: Apr 12, 2021 05:00 PM Helsinki

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Charlie Hodge is inviting you to a scheduled Zoom meeting.

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5k Run

EASY PACE hr 120-140

3 kierrosta

30 sek töitä 30 sek lepoa

1. Sivulankku oikea
2. Kuperakivi pito
3. Sivulankku vasen

Kesto 9 min.

5 kierrosta, 1 min tauko kierrosten välissä

3 seinälle kävelyä
6+6 askelkyykky
9 kyykky

6 reps x 10

Different movement every round

6 rounds for consistency:
21 cal ski or row
18 med ball ground to shoulder 40/30 lb
15 box jump step downs
12 med ball bear hug squats 40/30 lb
2 min rest