Lämmittely ja mobility

Rinnallevetotreeni:
pallolla, kepillä ja tangolla

8x 30s työ 30s lepo
Burpee
Roikkuen jalkojen nosto

Loppuvenyttelyt

6 rounds for time of:

• 8-meter handstand walk
• 4 strict muscle-ups
• 2 deadlifts

♀ 235 lb. ♂ 335 lb.

2 kierrosta

30 kyykkyä käsipainoilla (10-35 lbs)
10 burpeeta
30 abmat sit up
10 burpeeta
30 askelkyykkyä
10 burpeeta
30 abmat sit up
10 burpee

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

Skills

ROW
5-6x
1.5k row
Go 5k pr + 2/+4s
2 min aerobic recovery with ab btw sets.

Rest as needed

3-6x
1-5 strict ring mu
Rest as needed btw sets

Lämmittely leikki ja mobility

Kaaripitoa

12min amrap
30m juoksu
20s roikunta
10 tasajalka tai naruhyppyä

loppuvenyttelyt