Tempaus tekniikka,

5 x 2 tempausta, tanko syliin, pysäytys sylistä

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull [Banded SOTS Pull](

)
2) 3-5 Arch to L-Sit [Arch to L-Sit](

)
3) 30sec Wall Sit (loaded anyhow) [Wall Sit](

)
4) 5+5 Monkey Press [Monkey Press](

)
5) 10-20 Scapula Push-Up [Scapula Push-Up](

)

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

This is a full body recovery workout with a mix of movement and mobility work. Mobility work is focused on hip flexors and posterior chain while the movement is full body and knee/hip dominant.

1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
6. Half kneeling push forward + sidebend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (2 down 1 up) x 8 per side

10 2-minute rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 push-ups
• 15 squats
• Row for calories

Post total number of calories rowed

DE: Power Snatch 8 x 2 @ 65% 1RM on :60s

12 Min EMOM of:
1st Min
Ring Row (Tempo X131) 6-8 reps
2nd Min
Strict Ring Dips (Tempo 31X1) 6-8 reps

20 min AMRAP:

2 HSPU, 2 T2B, 200m run
4 HSPU, 4 T2B, 200m run
6 HSPU, 6 T2B, 200m run
8 HSPU, 8 T2B, 200m run
etc

Vincent Gap to Bighorn Mine
3.82 miles

5 min AMRAP

8 boxihyppyä
1 köysikiipeily

2 min lepo

5 min AMRAP

20 kahvakuulaheilautusta
1 köysikiipeily

For Time :
12.09.06
► DeadLift
► Ring Muscle-Up