15'
Review hip hinge and bracing sequence.
Basic top down deadlift progression .

DEADLIFT
5-5-5-3-3-2-2-1 reps

EMOM - 10 Minutes
1 Med Ball Slam
1 Med Ball Lateral Pass (R)
1 Med Ball Lateral Pass (L)

5 kierrosta

3 x rinnalleveto + 4 x vauhtipunnerrus + 5 x etukyykky + 6 x varpaat tankoon + 7 x leuka - yritä tehdä painonnostotankosarja irroittamatta tangosta, samoin varpaat tankoon + leuanveto, 2 min lepo sarjojen välissä

Superkids 15/20 kg
Ninjat 30/40kg

Joka alkava min 8 min ajan

4 boxin yliburpeeta
6 wallball heittoa

Jos pääsee loppuun asti, pääsee matolle tekemään matoleikkiä (kierimään ja riehumaan)

Full Body Recovery Workout

Goblet Squat + Groin Stretch x 8
Yoga Push Up x 8
Shin Box x 8 each side
Ring Row + Stretch x 10
1/2 kneeling groin stretch + rotations x 8e side each way
Rings Push Up x 8
Rings Chest Stretch x 4 each way
Lateral Lunge x 8 each way
Dead Bug x 8 each side

6x

1min row cals
1min burpees
1min double-unders
1min rest

3*3 Power Clean
2*2 Power Clean
2*1 Power Clean
T&G

3*3 Heavy Thruster

3*5/5 DB Bulgarian Split Sqt

Alternatywne propozycje dla drugiego dnia Świąt:

Wersja RX

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps

Strength
3 Rounds of:
Front Squat x5
Chinese Row x12
Hollow Rock x20

then 5 rounds of:
BB Strict Overhead Press x5
KB Swing x20
Burpees x8
Do 1 round AFAP then rest ~1min

Don't rush through the rounds. Take your time and rest approx 1min after each round