Prone Banded Hamstrings Curls: 4 x 30. Rest 60s.

Tennis, Kelloniemen avoimet mestaruus kilpailut.

Snatch balance 5x3
squat snatch+hang squat snatch 5 sets
Front squat 5x2

Eilinen/Lepo

90sec ON/OFF:
-12/10cal row
-8x pull-up
-max, double db push press@ 20/15kg

*goal is to do 100 push presses combined before 18min timecap.

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14 lbs

2 RFT
22 alt db snatch 25/20
200 mt run
22 box Jump over
200 mt run
22 toes to bar
200 mt run

Tempo Shoulder Press (15mins)
5 x 3 reps
- 3 sec tempo on the way down, fast up
- go for heavy but quality reps

BTW sets: Bent Over Double DB Rows: 4 x 12

2 rds rotator cuff strength:
sivuttain penkillä 15 reps/side
seisten 15 reps (3 sec hold)
seisten painot sivulla 15 reps (3 sec hold)

2 rds and 15 reps each movement:

1.) Hip thrust with barbell
2.) Penkkiveto
3.) Alternating hammer bicep curls
4.) Vipunostot sivulle
5.) Sumo DL with heavy KB
6.) Strict leg raise to chest

time cap 18'

50 alt lunge in front rack 40/30

40/30 lateral burpees over the barbell

30 ches to bar

20 squat snatches

10 strcit HSPU

max Thruster