• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each
• Lizard Pose - 60s each
• Prayer Stretch - 60s
• Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Rope climb practise

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6 rounds:
3min ON, 1min OFF

15 cals standing bike erg
10 single arm devils presses (@load that takes max 1min)
AMRAP rope climbs or rope lowers

SCORE: total reps of rope climbs/rope lowers

AMRAP 30:00 with a partner:
50 Russian Swings
60 Meter Sled Push
120 Meter Farmer Carry

• Goal: Challenging effort, split all reps/metres evenly with your partner

OPTIONAL FINISHER
3 SETS
10 Tuck-Up + V-Up
15 Ring Face Pulls
1:00 Barbell/DB Gun Hold
-Rest As Needed b/t Sets-

Negative chin-ups

5 sets of 3-5 reps (as slow as possible)

Go every 2:00

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Handstand hold on wall

4 sets of 10-30 sec

Go every 1:30

OPTIONAL COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN
3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Ball Massage*
*Option to pick calves / shoulders / lats

LÄMMITTELY
2 kierrosta, 45s.
• Istuen uimari
• Arnolds press
• Lapapunnerrus
• Lapavedot roikkuen
• Punnerrus kuminauhalla

1 kierros, 60-90s.
• Seinällä kädet niskan takana avaukset ja kierrot
• Rullan päällä uimari
• Rullan päällä "pystypunnerrus"
• Kylkimakuulla käden kierto pään yli

AMRAP 20min
2 tai 3 hlö joukkueessa yhdessä
Hiihto ergo 50 cal
Air squat x 50
Slam ball olan yli x 50

Build to a heavy split jerk from the rack

Deadlifts
10 @ 70% of 1RM deadlift
8 @ 80% of 1RM deadlift
6 @ 85% of 1RM deadlift
4 @ 90% of 1RM deadlift
2 @ 95% of 1RM deadlift

OH squat
6 x 2 @ 80% of 1RM overhead squat