2min/each side banded stretch
2min/each side foam roll

Etukyykkyharjoittelua 5 x 3 superhidasta etukyykkyä

peppu slamballille

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

Laura vetää.

Pystypunnerrus 6 x 6

• Biphasic Hip Flexor Stretch x 30s each
• Active Straight Leg Raises x 10 each
• Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

“Triple Threat”
3 Rounds
15 Deadlifts 60/40
15 burpees ove the bar

3 Minutes rest

3 Rounds
15 Sit ups
15 Push ups

3 Minutes rest

3 Rounds
15 Thrusters 40/30
15 Burpees over the bar

4RFQ
3 Push Jerk @BW
10 Sec Ski Erg
3 Hang Power Clean @BW
Rest Minimum 2 Minutes

12 min AMRAP

2 m käsilläkävely
6 toes to bar
10 m vala-askelkyykkykävely

Shoulder & upper back mobility

AMRAP 8
10 box jumps
10 kb swing
10 stationary lunge
10 push ups