Alkulämmittely ja mobility

Pystypunnerrus progressio

Wod
21-15-9
Etuyykky
Kalorit
K2e

Loppuvenyttelyt

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x3x70%
3) Työntö saks. 6x3x70%
4a) OHS 3x2x85%
4b) Takareisi sprintti 3x8s
4c) Sprintti mussukkalla 3x60m

WU
FLOW1

TABATA
Burpee
Swing
Air Squat
Sit Up

DRY RUN
6-4-2
Up Down
Swing

Warm up(10)
3rds
20 mountain climbers
20 front kicks
20 arm circles 10 front/10 back
6 jing jang(5m shuttle run)

WRK(27)
WRK 12:00 REST 3:00 WRK 12:00
100m run
10 dumbbell ground to overhead
100m run
20m overhead walking lunge or front rack
100m run
30 bicycles

Finisher
30 round the world
1:00 butterfly stretch

A)
Partner Workout
For time:
10-20-30-40:
Calories Air Bike
Wall Balls (20/14)
Box Jumps w. Step-down @61/51cm
*100 Meter Farmer Carry after each round @32/24kg
- Goal: One person works at a time. Split all reps evenly, including Farmer Carry.

TIME CAP = 30:00
- Alternative to Bike:
14-26-38-52 Row Cals

B) Prone Banded Hamstring Curl
3 x 25. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5x6-8 reps close grip floor press
7RPE same weight across

Avovesi

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

For quality
3 - 4 rounds
A. Knees to elbow x 8
B. Windmill with kettlebell x 8 side
C. Banded version case walk 20 m

KB Curls: 4 x 8-10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)