Muscle up tekniikkaa

In partners totalllll reps

100 torsion controls
100 Abmat Crunches
100 Sprawls
100 DB Floor Press
100 TRX Rows
100 OH Slams
100 Scissor Lunges
100 Hollow Rock
.5 on curve

Must complete all of one before moving on to next. Can be done in any order.

30min cap

35

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min wall pec strech
1+1 min calf / achilles strech

10 Min EMOM
3 Cleans @70% 1RM

Pressi splitistä 3x5

Raakatyöntö + työntö
1+1@70%
1+1@75%
1+1@80%
1+1@85%
1+1@ max

VAPU
3@80%
3@85%
3 max

Askelkyykky kävely 3x20
Lisäpaino lankku 3x40s

Muscle
Upper
Pull Up 12-9-6-3
Dumbbell Press 20x each bench position
Upright Row

Metcon

Speedzone:
1000 m row
as fast as possible

Rest: 5 min

Long row:
30 min row @24sr

3x10 min windows 2 mins rest after each one.

1A: 10 mins
1 mile run
Remaining time ME BBJO@24/20”

1B: 10 mins
2k Row
Remaining time ME Burpees over rower

1C: 10 min Amrap
21-15-9
DBSnatch@22.5/15
Burpees over DB

Score is all burpees from 1A B and C added together.

Deadlift 2x15