15 du
10 wallball
100m juoksua

3 rounds

5 ring kip
5 turnover feet on the floor
1 min rest

10 banded pull aparts
10 squats
10 sit-ups

125 min
Warm up for 15 min

1.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 1 set of:
- PROTRACTION PUSH UP x 6

C. 7 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 8s down
Rest 75s between each set

D.3 sets of:
- PUSH UP HOLD x 15s
Rest 60s between sets

2.WL
A. Dip Snatch
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Dip Snatch @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8
- 55 65 72.5 kg

B. Working sets
- 4x5x72.5 kg

C.. Back squat jumps
- 3x3x15 kg

Banded Curls: 3 x 20. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

45 - 60 minute Row @ Zone 2 Pace

• accumulate wall walks during allotted time frame.

SkiErgo 12 x 1 min on / 1 min off

Simon kanssa reeniä

20 Banded aparts
20 russian twists
20 tricep dips
1min plank
20 sit ups

Snatch 8x2+1-1-1
+
5rft
5 push press@45kg
10 rkb swing 32kg
15 cal row