Lepohommia

Bench press 4x3, 4x2

3+3
2+2
1+1

Nosta painoja joka setissä

-3 shspu/ 8 hspu (alternate)
-5 bench press 85kg
-15cal row
-1min rest

Mobility

Warm up
10 -100m row sprints
MB pullovers

WOD; 4x
10 Front Squats
200 M Run

Core/hips

Mobility:
Lax: Shoulders, low back & glutes
High Kicks
Lunge
Inch worms
Walking pigion
Four square drill
Warm Up 4 x
5 push ups
10 ring row
20 pistols each leg

WOD:
KB Swings 10-8-6-4-2
Box Jumps or Step Ups-20-16-12-4

Finisher: 30 knees to chest
Hips
5 Pelvic floor draw briges- 10 bridges- hold plank- side plank

For time 3 rounds:

4 c2b
6 clean&jerk
8 hand release push-up

5 rounds
Chin ups
Triceps
Db lunges

100 Russian Kettlebell Swings

• Goal: Complete one large set UB and then break as needed.
• This should be done with the heaviest weight possible.
• Goal = sub 5:00
• Rx+: 100 reps UB

Matalatehoista humputtelua. Seuraavaksu kepeä viikko.