130 min

WU for 25 min

1.Jacked gymnastics
A. Shoulder Prehab
Gymnastics Swimming (5 x 1 unbroken round, rest as needed)

B. Strength Endurance
B1. Strict Pull-up (1 x max set)
Result: 16 reps :)
B2. Strict Ring Dips (1 x max set)
Result: 13 reps :) (elbow extended but not rotated)

2.ATP workout

3.Strength
3 rounds:
- Hamstring machine 8 x 7.5 8 x 10 8 x 10 kg
- Hip extension 3 x 10 reps
- Monster walks 3 x 15 + 15 reps

Kyykky 1x75%
Penkki 1x80%
Maastaveto 1x65%

Penkkipunnerrus 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

3-5 rds For quality:
8 one arm dumbell OHS
5-12 strict t2b
8 one arm dumbell OHS
20-30 back extension

7 min AMRAP

25 Double Unders
5 Burpee chest to bar

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
10/2/1=:35 work :25 rest
rope slams
sandbag plank pull through

Finisher
50 oblique sit up
1:00 min chest opener

4 min amrap

• 2 Strict Pullups
• 9 wallballs

• EMOM x6:
  1.) Bike
  2.) Row
  3.) Shuttle run

• 1 rnd:
  1min.: Spider lunge w/ twist
  1min.: Up/down dog
  1min.: Scale w/ stretch

• Mobility...

Complete Accessory 1 from Gym Library

Complete 6x6 back squat @80%, 3 min rest btw sets.