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Weighted Dip 2x3, 2x2

3min ON, 1min OFF x5
3 squat clean @60/45kg
10 push ups
40 DU/ 80 SU

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jatka aina siitä, mihin jäin ennen taukoa

Weighted chin up 2x3, 2x2

145 min

1.BMU
- 20 reps

2.Gymnastics & aerobic work
For 60 min:
5 min bike
8 CTB + 20 DU + 10 GHDSU
5 min echo bike or run
8 pull up + 10 BJO + 10 GHDSU

3.Strength
A. Shoulder press
3 x 8 x 27

B. 3 ss:
10 incline DB press
8-10 single arm DB row

C. 2 ss:
12 DB lateral raise
8 bicep curl
12 plate front raise

3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-

50mm tangolla, remmeillä jos/kun tarpeen.

Lopputreeni kahvakuulalla, käytä samaa kuulaa kaikissa
5 Kyykky
5 Etuheilautus
5 Thruster

A,
Pause Back Squat 4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause at the bottom of each rep.

B,
For time:
Row, 1000 m
75 Power Snatches @34/25kg
50 Toes-to-bars

Goal: Sub 12 min

C,
R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs