For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

5 rounds for quality of:
Row Calories, 4 mins
Bike Erg Calories, 4 mins
Ski, 4 mins
mobility movement from below
- green zone 65-75% HR
Mobility to be performed in b/w switching the machine:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling
Round 5: 1 min quad roll e/s

“Fight with Mom Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Amrap 25min (For quality&pump, not all out)

20-50 DU
2-3 rope climb
5-10 push up
10+10 DB row
10+10 DB lunge press

Jerk waves
emom 12 min
4rnds
1. min 5 reps @ 75%
2. min 3 reps @ 80%
3. min 1 rep @ 92.5%

EMOM 12

Odd : Chest Supported Dumbell Rows x 6
Even : 35 Double Unders

Warm up:
3 rounds
• 10m bearwalk
• 5 spinalcurl + inchworm + scapula push-up
• 5 downdog + cobra
• 5/5/5 wall hinge/ box wall hinge
• 10 shoulder rotation /w stick

** 4x8min (A+B+A+B)**
A.)
• 10+10 banded overhead mobility
• 10 banded pull apart
• 10 lying shoulder rotation
• 10 lying snow angels (plates/ banded)
B.)
• 6+6 gorilla row
• 10 bird dog + abs crunch
• 10m overhead farmers walk
• 6+6 scorpion

Warm Up
3 sets
1:00 cardio (add speed each round)
50 single unders
10+10 banded side steps
5 banded dynamic squat strech
5 inch worm with push up
3+3 squat strech
5-7 burpee pull ups

MAX OUT

LÄMMITTELY
Lonkan ja lantionseudun liikkuvuus

CORE + LANTIO
Aktivoinnit

VOIMA
Kiertoharjoitus
3-4 x 8-10 MAASTAVETO
3-4 x 8-10 VAAKASOUTU
3-4 x 8-10 PYSTYPUNNERRUS
Lepää kierrosten välissä 1-2min

LOPPURENTOUTUS