Lämppä leikki ja mobility

Harjoitellaan kuperkeikkaa ja roikkumista

Metcon:
15min
T2b 4x
Rengassoutu 5x
Kyykky 5x

Loppuvenyttelyt

Lämppä leikki ja mobility

Core istumaannousuja 8x 20s/10

Taito: miten nostetaan

Metcon:
10min
Pallo olan yli 5
Vuorikiipeilijä 5
Selän ojennus 5

Loppuvenyttely

3 sets of 6-12 reps. rest 1,5-2 min bwn sets.
You can do strict or kipping hspu.

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

3 kierrosta

15 burpee pistejuoksu
30 abmat situps

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

4 rounds EVERY 3 minutes:

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

How did it go?

3 sets for quality:
10 Banded hollow pull downs

10 Banded hollow Ys

8-10 Ring row to Hip. Adjust your foot position to make it more or less difficult depending on your strength/skill level

4 sets:
Accumulate 3 complexes: 1 Strict Muscle up + 2 strict Ring dips + 1 Eccentric MU. Scaling options: Sub Jumping MU for strict MU or by doing feet assisted on a box
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

Go as heavy as you can!
Back squat 5x3