A,
Press 1-1-1-1-1, using heaviest weight per set
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 3-3-3-3-3, using heaviest weight per set

B,
For time:
500 Echo Bike Calories

Goal: sub 35 mins

C,
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
10 Prone Snow Angels
12 Straight Arm Lat Pull Downs

Deadlift

3-3-3-2-2-1-1

Go Every 2:30

LÄMMITTELY
n. 60-90s. / liike
1. Nelinkontin lonkan pyöritykset
2. Yläselkä pallon päällä - levypainon vienti taakse
3. Vatsamakuulla lonkan sisäkierto
4. Lapsen lepoasennossa käden nosto
5. Lankussa jalalla esteen ylitys
6. Seinällä vaaka - käsi tuettu blokille

VOIMA
3 x 6 askelkyykky kävely
3 x 8 kulmasoutu

TEKNIIKKA
Käsilläseisonta

5 Gigasets of:
8 Seated DB Shoulder Presses -heavy
12 Ring Push-ups
16 Banded Chest Fly -High to low
- Rest 2-3min btw sets
- Score: Shoulder Presses

5 sets:
1min @55rpm
20sec Rest
40sec @60rpm
40sec Rest
20sec @65rpm
1min Rest
- Rest is light pedaling

Technique drills of Coach's choise

EMOM5:
30-40s DU-crossover / crossover training
- pelkkiä ykkösiä
- ykkösiä sinkuilla sidottuina

1+1@climb to the maximum of the day, rest 2min

1@climb to the maximum of the day, rest 2min

DU skills

5 rounds 30s work/ 30s rest
Double unders
plank hold
air squat

For time.

21-15-9-6-3:

burpees
air squats
push-ups
reverse lunges
sit-ups