LÄMMITTELY
• Selinmakuulla jalan nostot
• Selinmakuulla jalan kierrot
• Kylkimakuulla raajojen vastakkaiset kurotukset
• Nelinkontin lonkan pyöritykset
• Nelinkontin lonkan koukistus ja ojennus
• Nelinkontin lonkan loitonnus - polven ojennus & koukistus
• Skorpionikierrot
• Dynaaminen kylkivenytys toispolviseisonnassa

VOIMA
3 x 8 boksikyykky
3 x 8 leuanveto
Merkkaa painot erikseen

KIERTOHARJOITUS
2-3 kierrosta, 35s./15s.
1. Askelkyykky eteen - sivulle - taakse
2. Pikkukarhu - jalan kierto läpi
3. Dead bug pieni vk
4. Uimari

e2:30 x 5
7-6-5-4-4 bench press

e1:30 x 9
1) 8-10 hauis taljasssa
2) 8-10 ojentajat taljassa
3) 5 leuanveto

Back squat 12-10-8-6 reps, then max @ 90 %

Superset
3 sets!
1 1/4 Front Foot Elevated Split Squat x 6-8 each
Rest 60s.
Single Arm Band Assisted Chin up x 2-4 each. Start on the weaker side. Rest 60s

• Scale Chin-Up: 4-6 Strict Chin-ups or Partner Assisted or Ring Assisted Chin-ups

For Time
3-6-9-12-15: Single Arm DB Hang Clean & Press each
25-20-15-10-5: Hollow Rocks
30s Wall Sit after each round

• E.g. Round 1: 3/arm x DB Hang Clean and Press, 25 Rocks, :30 Wall Sit.

Banded Glute Bridge: 3 x 10. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each
• Prayer Stretch - 60s (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Superset
Bent Over Supinated Grip Shoulder Fly: 3 x 12-15. Rest 60s
Banded Pushdowns 3 x 15. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:
100cal Assault Bike

Build to heavy single
Power clean