Lumbar spine + hip mobility

4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hips

banded hip raise in Z seat 3x8/8 band around hips

In teams of 3-4* for time:
3000m Row
150 Air squats
120 AMSU
60 Burbee box overs
60 Power cleans

• Only one person/movement

Preform every 2 min for 20min

2 deadlifts
2 hang power cleans
2 push press
2 front squats

Barbell: 100% bodyweight

4 rounds @ steady pace
3-minutes Echo bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality
50m KB overhead carry
4 Seiza squat sits
20 Banded pushdowns
10 Alternating landmine cossacks

For 10 min:
Supine straddle stretch on the wall x 30-60 s
prone snow angels x 12-15
supine floor angel complex x 30-60 s

LÄMMITTELY
Tekniikkatikkaat

Liikkuvuussarjat
1. Rangan rullaus - kyykky pumppaus - ylävartalon kierrot - ylhäällä kurotukset
2. Haara-asennossa pumppaus - ristikkäinen tuulimylly
3. Lapsen lepoasento - lonkankoukistajat + kierrot
4. Toispolviseisonnassa jalka sivulla - lantio taakse - kylkien venytykset
5. Skorpioni - selän ojennus

LOPPUTREENI
Liikkeet tehdään parin kanssa vuorotellen - toinen tekee, toinen lepää
Kumpikin pari tekee - 4 x 35s. / piste
Piste 1
Hiihto
Piste 2
Boksille tai stepperille nousu/hyppy
Piste 3
Rengassoutu
Piste 4
Lankussa käynti / burpee

Movement micro-doses/exposure

Specific prep – 2 rounds

2-3 Pulls to standing from the floor
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall) HSPU
3 Tuck tripod headstand kip extensions to handstand (away from the wall) Free HSPU

Wave #1
0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

Double under practice

EMOM24

1: 50s shuttle run
2: 50s bike erg
3: 30s medball russian twists
4: 30s single unders / DU's / cross-overs

For 40 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating Hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats