Slow tempo hamstring bridges: 5 sets of 10 with 0:45s rest between sets.
Then
Wall sits: 3 sets of :30s with 0:45s rest between sets.

https://zoom.us/j/7594162178
ZOOM salasana 530247

15 min work, 1 min per move total 3 rounds

1. 10/15 kb/db deadlift
2. 10/15 Hand release push up
3. 10/15 Barbell row
4. 10/15 kb/db shoulder press
5. 10/15 V-ups

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Every 45s x 12
1 Pull up V.0-1

Huom!
Jokainen toisto mahdollisimman terävästi.
Voi käyttää lisäpainoa.

Skaalaus:
Matala tanko tai kumppari.

Bench press 3 RM, then 3x3 @ 90%

Ring skills

5 x 1 ring pull up
3 x max aika ring support bottom
3 x max aika ring support top

Accumulate 1 min in L sit.

• 2min. Row/Bike

• 2 rds:
  6-8 Qoblet squat
  6-8 KB swing
  6-8 Reverse lunge
  6-8 Burpee w/ Push up

• Mobility...

• Work on: Front squat

2x 8min AMRAP

1) row 10/7 + 10 kbs

rest 3min

2) 30 DU, 10 pull up

1.) 2 Front squat
2.) 4 Back squat

@69%/Back squat 1RM

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps