2-3 rounds of Perfect Stretch video

Optional Accessory
GYMNASTIC STRENGTH

3 rounds, rest as needed between

1) 10-20 Landmine Twist video
2) 5-10 Strict TTB

RPE 3 to 4

3 rounds:
20cal Row
15 Air Squat
10 Push-Up
5 Pull-Up

3-6 rounds of Body Flow video

Bike interval
4x2500m, 90sec rest between

36min EMOM
6 rounds

1) Bikeerg
2) Push up
3) Goblet Squat
4) Single leg V-up
5) Single Arm Thruster
6) Rest

3 kierrosta:
-maastaveto kumpparilla x20
-polvennostot roikkuen x20
-reverse hyper x20

Maastaveto 4x4x85%

Etukyykky 3x6 (joka sarjaan lisää painoa)

Pystypunnerrus 5x10 (kevyt)

5 rounds for time. Timecap 20 min.

15 Sandbag over shoulder 100/80 lbs
20 Push up
25 Air Squat

A: 10min emom
3x valfri Burpee/hopp variant, resterande tid jogga i luften
B: 10min emom
1-3: 70cm squat box jump x3
4-6: rebounding 45cm box jump x5
7-9: kneeling jumps x3
10: SL 45cm box jump x3/leg
C1: Dips 3xMax
C2: FPG strict pull ups 3xMax
D1: Strict box Hspu 2x5
D2: Supine bar rows 2x12
E: banded triceps extensions xMax
F: Back extensions xMax

STRENGTH
Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side - find a challenging weight and use it for all sets.
- Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

CONDITIONING
4 RFT:
2 Rope Climbs
25 Burpees
200 Meter Run
- Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
Rx+:Legless Rope Climbs

EXTRA CREDIT
Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
- Alternate positions

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Rest day