Pysäytys etukyykky:
3 sek alas 1sek pito, räjähtävästi ylös
5x3

Soutua

Total 60 min
A.
Row for 30 min, easy pace, HR < 150 bpm
Result: 6300 m, 2.22.9/500m
Avg. HR 141
B.
Mobility work for 30min

Back squat, build up to heavy 5rep of today in 15-20min
+
20-15-10
DB push press
Rkb swing
TTB

A.
Three sets, not for time, of:
Muscle-Ups with Isometric Hold x 3-6 reps
(pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
Overhead Weighted Pistols x 3-4 each leg

16 min EMOM

Odd; 12 Box jump
Even; 12 KBS 32/24kg

Ten rounds of:
100 meter Sprint
Rest 90 seconds

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Invictus July 7 2014

TABATA 1:
- Decline Push-ups.
- Toes to bar.

TABATA 2:
- Handstand hold.
- Pull-ups.

Begin with Ring support practice and Skin the Cats for 10 minutes.

For 14 min complete the following: (4 rounds)
5 Handstand Pushups
7 Good Mornings 65lbs
12 V-ups (hold at top for 2 seconds)
14 Pushups (2 count up, 2 count down)