HSPU
Erilaiset variaatiot ja kippaaminen

RUN:
15km
GYMNASTICS
5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Head BE
10 Around the world

MOBILITY 1h

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 sq therapy
8 sec v-sit

Metcon/*Rx(16)
5rds
12 wallballs 16/12-*20/14
12 ttp/*ghdsu
200m run

3x2 ft squat(8)

Finisher
2 min quad stretch
20 swing kicks per
100 bicycles

First train 2013

Alkulämppä leikki
Pizzalähetti

Mobility

Valakyykky
5x3

Emom 12
1) 4-8 Leukaa
2) 8-15 Ilmakyykkyä
3) 45s Viivajuoksu
4) lepo

Front squat 10-10-8-8 reps. Add weight for every set.

5 Minutes Play
Row without your feet strapped in
if you find you’re falling backwards, you’re probably leaning back too much

3RFQ - Row
90sec Eeasy
60sec Medium
30sec Hard
60sec rest

Superkids

3 kierrosta

8 tiukka polvet kyynärpäihin
6 rintatankoon
4 dippiä renkailla
2 polviltaan MU renkailla

Ninjat

3 kierrosta

8 tiukkaa varpaat tankoon
6 rintatankoon
4 dippiä renkailla
2 Muscle Up tai progressio

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Run, row or bike easy for 3 mins

Then 2 rounds
Barbell warm up
5 deadlift
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats

Then take 5 mins to warm up cleans to workout weight.