Hinged Back Band Abduction: 3 x 8-10 each. Rest 60s.
+
- Hip ER Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Weighted ring dip 2 RM, then max reps without weight

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

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

10 sumo DL high pulls @light weight
1,5k bike erg
15 wall balls
1,5k bike erg
50 single unders

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 back squats

Box step down https://m.youtube.com/watch?v=g0P7_8lXhHo

Half kneeling db windmill https://m.youtube.com/watch?v=c0LP3YIO4vY

Renegade row https://m.youtube.com/watch?v=G1AcX8Y_byg Huom! ilman punnerrusta!!

Pike 1-leg lift over db https://m.youtube.com/watch?v=XAnCfeGc6jA

Juokse UI nuku

Hang power clean 8x3x60%

20 min emom
10 c2b
15 prayer press
15 pullup
10 ringdip
Rest

1) Banded strict chin-ups

3 sets x 6

Go every 2:30

--

2) Knee tuck chin-up hold

3 x 5-30s hold

Go every 2:00