4 kierrosta

1 x seinäkävely
10 x pistoolikyykky
10 x pystypunnerrus splitillä 45/30
1 x chest to bar

Lopuksi 1000m palauttava juoksu ilman aikaa.

10RFQ
250m Row
3 Heavy Power Cleans
Rest 90secs

1 - 5' Jump Rope + 2x 5HS Entries + 10 Bumper GTO

2 - Skills
Hand Stand Push Ups/ Hand Stand Walk

3 - EMOM 16'
- 10 HSPU
- 80 singles/40 DU
- 8/10 Burpees Box Jump Over
- 12/15 GHD Back Extensions

For time:

1000/900m Bike
20m Handstand Walk
750/700m Bike
20 Chest to Bar Pull Ups
500/450m Bike
20 Pistols

" Kids Diane "

21-15-9

Polvet boxilla HSPU
Mave kuntopallolla

Työntö veto + rive riipusta RM
1+1@95%
1+1@90%

voimarive 3x3

Hyvää huomenta 3x4

Lifts

Good mornings
KB swings
Deadlifts

This class is all about engaging the posterior chain. We will work on the starting posture of the lifts, keeping the shoulders and hips rising and falling at the same rate in the DL, and the explosive power in the glutes at the top of all movements. Special attention will be given to the catch and thrust in the KB swings.

Score: DL weight

3 x 7 Sumodeadlift

20 Minutes Play
Balance:
- single leg
- Unstable Surface
- Thin/narrow surface

Winter war q1