shoulder + thoracic mobility

plank hold TABATA

4rnds for quality
5/5 one arm DB diagonal deadlift
5/5 DB armbar
3/3 windmill

superset, 3x
5/5 bear pos. birddog
8/8 KB teapot

40 minutes @ easy pace

3-minute Cardio
20 Hand-to-hand Russian swings
10 Wall Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

ACCESSORY

3x
15 hauiskääntö tangolla
10 viparit sivulle
8-12 strict t2b (hallitusti palautus myös)

C2B

3 rounds for time:
10 c2b
15 box jump overs @60cm

AMRAP 30

15cal bike
15cal row
15 t2b
20cal bike
20cal row
15 t2b
25cal bike
25cal row
15 t2b
….

• pk alueel
• kalorit kasvaa aina viidellä ja t2b pysyy samana

1. 15 cal bike
2. 2 x 12 db row
3. 14 Alternating Db lunges farmer carry
4. 12 Hang knee raises with med ball

For time

• 21 chest-to-bar pull-ups
• 6 wall walks
• 18 chest-to-bar pull-ups
• 5 wall walks
• 15 chest-to-bar pull-ups
• 4 wall walks
• 12 chest-to-bar pull-ups
• 3 wall walks
• 9 chest-to-bar pull-ups
• 2 wall walks
• 6 chest-to-bar pull-ups
• 1 wall walk
• 3 chest-to-bar pull-ups

A: Seated hamstring curls 3set
B: Bench press 5-5-5+
C: Pull ups 3xMax
D: DB incline Bench Press 4set
E: OH triceps extensions 2set
F: Leg extensions 2set

Push jerk 2 reps
3s pause in dip and catch

Fs 10-8-6-6