2 or 3 Rounds of:

2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
5 Scapular pull-ups
8 Tension swings (sponge/block between feet)
0:20-0:30 hang from a bar w/ ribs locked down
8 Table top pulses

1-10 kb sumo deadlift high pulls
10-1 wallballs

TC 10

FOR TIME

21-15-9
Cal row
Burpee over rower

• klassikko ennen kisoi!
• karstat irti keuhkoista ennen lauantaita 😁
• nopee ja spicy

Warm-up

3:00 Echo Bike
3:00 Bike Erg
+
2 rounds
10 Hollow rocks
50 Speed rope skips
10m Duck walk
5 Rope pull-ups
+
@ workout pace/weight
30 Double-unders
6 Toes-to-bars
3 Box step-overs
6 Handstand push-ups
1 Legless rope climb

– rest 1:00 between rounds –

Front squat 5 RM (from ground), then 3x3 @ same weight

Rinnalleveto + ylöstyöntö saksiin 3+1 joka kuormalla:
40, 50, 60, 70, 75, 80, 85 %

20min Easy bike

• mobbailut (perjantaina joku iisi kävely tms ja mobbailut)

Movement prep

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds

5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds

3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

Tee kummatkin jalat putkeen, jonka jälkeen lepää n. 1 min.

For time

• Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.