Resisted Nasal Breathing: 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

20 Rounds YGIG:

1 x Squat clean @80% of 1RM
5 x High box jump
150/100m Row

Straddle Planche Progressions:

1. Scapular shrug
   Use following template:
   3x3, 5x3, 3x6
   4x6, 4x9, 5x9r
   4x12, 4x15, 5x15

2. Forearm plank

3. Plank
   Use following template
   3x12, 5x12, 3x24
   4x24, 4x36, 5x36
   4x48, 4x60, 5x60

4. Single arm plank
   Use following template
   3x6, 5x6, 3x12
   4x12, 4x18, 5x18
   4x24, 4x30, 5x30
   Perform with the coupled mobility exercise.
   For Quality

Dips 3 x 8

Korkea työntöveto + raakarive + riipusta rive, polvelta 1RM
1+1+1@95%
1+1+1@90%

Rive otteella mave, ilman loppuojennusta 5RM
5@95%
5@90%

Voimarive, ilman lantiokontaktia 3x5

Hyvää huomenta 3x5

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

20 du's / 40 singles
10 wallball
8-10 ttb

Assarit
3 rounds
10 x Barbell bent over row
15 x face pull (band)
30 sec of gymnastic swimming (pienillä levypainoilla, keskity tuntumaan)

Partner Workout

• 10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)