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
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Chest/Back

Warm up - 3 sets
5 Diamond Pushups
5 Regular Pushups
5 Wide Pushups
5 Close TRX Row
5 Wide TRX Row
5 „W” TRX Row

Superset #1
A1 Bench Press - 10,8,6,4,2 (Work up heavy 2 reps)
A2 Pullups w weights - 10,8,6,4,2 (Use weight if you can)

Superset #2 - 4 Sets
B1 Incline Press w Dumbbells - 12
B2 Chest supported Row - 15

Triset - 4 Sets
C1 Chest Fly 12
C2 Face Pulls 12
C3 Incline Row 12

FINISHER
100 Deficit Pushups For Time
*Every time you break 5 strict pullups
(100 Fekvőtámasz minél gyorsabban, ha bontod, 5 erőből húzodzkodás. Fekvőtámasznál a tetején nyújtod a könyököd, az alján a mellkas érinti a talajt. Haladóbbaknak deficitről(két tárcsa, vagy kézisúlyzókról)

Once through

200m Run ( easy pace )
20/15 (cal) SkiErg
200m Run ( Workout pace )
20/15 (cal) Row

5 rounds for time:
10 Shuttle Run 10m
1 Legless Rope Climb 4m
12 Barbell Upright Rows, choose weight
- Rest 1:30

5x submax falsegripillä "c2b" renkaat niin ylös kohti kylkiluita tai rengassoutu
5x 1-3 negatiivinen RMU tai dippi

27-21-15-9 reps for time of:

• double db shoulder to overhead @2x18/12kg
• hang power clean @50/40kg
• wall ball @9/6kg

TC: 15min

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• Kahdella käsipainolla hartioilla suorille käsille
• tangolla riipusta raaka rinnalleveto
• seinäpalloheitto

Tavoittele: ensimmäinen setti max kolmeen osaan. Toinen setti max kahteen. Viimeiset 15 ja 9 putkeen

2-3sets:

20 GHD back extension
20-30s hollow hold
20+20m Kb OH carry

🍒🍀🧘‍♂️🧘‍♀️🧘🍀🍒

4 rounds:

Row 4 minutes @2-3 HR Zone
2 minutes : Practice Kipping Pull-Ups or T2B's
Bike 4 minutes @2-3 HR Zone
2 minutes : Practice Handstand Hold, Plate Step-Ups or Handstand Walk