Alkulämmittely ja mobility

Tehdään leukoja kuminauhalla

On ja off 30s/30s
Viivajuoksu
Istumaan nousu
Burpee

Loppuvenyttelyt

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

3 sets:
10+10 arnold press
10+10 gorilla row

• 5-5-5 of:
BB Front Squat
5RM
90% 5RM 5-5 reps

Strict ring muscle-up prep – 2 to 3 rounds

3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Warm up
3 rounds
10 cal bike or row
10 passthroughs
10 push ups

Bent over Row
6-8 reps x 5
Rest 1:30 in between sets

WOD
For time:
400m run or 20 cal bike
50 ring rows
100 squats
50 ring rows
400m run or 20 cal bike

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

2 rounds
1:30 cardio machine
10+10 single arm upright row
10+10 single arm half kneeling press
10 scap pull ups
10 ring row
5 tempo push ups (2:0:2:0)

15 mins (45s. ON, 15s. OFF)
1.burpee
2.KBS
3.box jump

WU
3rds
8x up down
8x scapula push up
8x up right row
8x superman

2 mins cardio (bike, run or row)

Then 2 rounds
10 good mornings with empty barbell
10 KB single leg deadlift Per leg

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM

• weight stays the same throughout