3 x max reps strict toes to bar

** WARM UP**
3 rounds

30 Jumping Jacks
20 squat rotations
20 crab reach

 STRENGTH/SKILL

Tempo squats

Use heavy backpack and hug it tight. As heavy as you can make it.

5x 8 reps 3X3X ( 3 sec down no rest at bottom 3 sec up no rest at top)
Between sets do 50 glute bridges

WORKOUT

Amrap 10 min

5 push ups
5 burpees
10 lunges
10 jumping lunges

COOL DOWN

5 min breathing and stetching out glutes and quads.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

7 x Unbroken TnG, Every 2:00

3 Power clean
3 Front squat
3 Push Jerk

Climbing heavy

Työntö

Maijun spessut

A) 12MIN EMOM
1) 3-5 Wall walk
2) 1 Set of kipping pull up/c2b/bMU
3) 40s easy recovery erg

B) 3-4 ROUNDS FOR QUALITY
15m+15m Double KB Carry (OH + FR)
10+10 Gorilla Row
10-15 DB Floor Press

A.
6 X 20 sec on : 20 sec off, alternating
Ring row hold
HS Hold facing the wall

REST 2 minutes

B.
6 X 20 sec on : 20 sec off, alternating
Ring push up hold
Ring push up hold, bottom

REST 2 minute

C.
6 X 20 sec on : 20 sec off, alternating
Hollow hold
Arch Hold
REST 2 minutes

D.
6 X 20 sec on : 20 sec off, alternating

Side plank (left)
Side plank (right)

*You can make the side plank hold harder, by lifting your leg up

• Foam Roll Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Back squat 1 RM, then 3 sets with 75% (choose reps)