MOBILITY 15 MIN (Lower Body)
.
EMOM 36:

40s ON / 20s OFF
Run
Box Step Over
Ring Row
Row
Plank Sandbag side drag
Superman rocks hold

12 rounds of:

1 min row
30 s rest

Deadlift
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

140 min
Warm up for 15 min

1.Strength
E2MOM14:
8 Box jump overs
3 Shoulder to overhead @ 75-80 %

2.Metcon
EMOM32:
1) 14 Cal Ski > 11 cal
2) 12-18 Toes to bar > 12
3) Max reps Devil's press 15 kg - 7 x 6 + 7 = 49
4) Rest
HR 169/182

3.Strength accessory
A. 3 sets:
8 pull ups
8 hamstring curls - 10 kg
12 hip thrust w/DB - 55 lbs

B. 3 sets:
10 sa. DB press - 25 lbs
8 sa. DB row - 45 lbs
8 bicep curls - 25 lbs

C. 3 sets:
10 hollow rock + 10 tuck up + 10 s. hollow hold + 10+10 side plank raises + 20 s. arch hold

Midline
Not For Time:
1:00 GHD Static Hold (Belly Up)
15 Strict Toes to Bar
:45 GHD Static Hold (Belly Up)
12 Strict Toes to Bar
:30 GHD Static Hold (Belly Up)
9 Strict Toes to Bar

Tekniikkaa + työsarjat

4 sets of 3 push presses @85%

5 rounds

12 KB Swing
12 Wall Ball
12 Box Jump
12 Burpee

4x4 back squat @82%

3 sets of 4 drop snatches