liikkuvuutta ja kaikenlaista seisoskelua tason mukaan

Optional Accessory

GYMNASTIC CONDITIONING

Every 90sec x10

1) 1-3 x(Wall Walk + 10 Wall Facing Shoulder Taps)
2) 5-10 Windshield Vipers

RPE 3 to 4

• 4 Round of:
Parallettes L-Sit max time hold
GHD Hip Exstensions 20 reps
Handstand Walk 25 m

3 kierrosta

15 burpee pistejuoksu
30 abmat situps

Running clock
0-5 mins build upto a heavy deadlift

7-14 mins perform an amrap of
5 deadlift@60-70% of above
10 BOB

18-22 mins 5 min Emom
HSPU - pick your own rep range

24-28 mins 5 min Emom
T2B - pick your own rep
range

30-36 mins HSW practice

38-42 mins tabata core or mobility

2 rounds for time
Run 400m
Kb swing x 15 (32/24kg)
OHS x 15 (42.5/30kg)
Rest 2 min

Run 400m
Pull ups x 15
Thruster x 15 (42.5/30kg)
Rest 2 min

Run 400m
Box jumps x 15
Ghd sit ups x 15
Rest 2 min

1. Death by tiukka leuka (max 10 min)
2. Death by pystypunnerrus (max 10 min)

Onnistumisen suurin este on pelko epäonnistumisesta.

EMOM for 10 rounds: Every 2 min do 2 rounds of DB DT (12 deadlift 9 hang clean 7 jerk) TNG

4 rounds EVERY 3 minutes:

50 du´s
12 deadlift 100/70kg
1 leggless rope climb

How did it go?