Saturday

Pull-ups
5 x 2 @ 65% of 1RM
https://vimeo.com/175741058

3-4 rounds, rest as needed:

15-25 GHD Sit-Up
10+10 KB Lateral Flexion
Assault/Row 30-50kcal (easy)

A: Back Rack reverse Lunges
3 x 4 reps
4 reps per leg. Build to heaviest for the day.

B: 3 rounds for time:
30 Russian KB Swing
15 OH Squats
400m Run

Heavy Russian KB Swing - 32/24kg

Lepoja

4min + 2min each side!
https://m.youtube.com/watch?v=f4ymiYa-ZGQ

18 min time-cap:

1k row
60 push press - 60kg
60 bar facing burpees

Max reps pull ups remaining time

3 Sets
3 Snatch Grip Behind the Neck Push Press
3 Snatch Grip Behind the Neck Push Jerk
+
4 Sets per Arm
1 KB Single Arm Rack Front Squat
1 KB Single Arm Overhead Squat
1 KB Single Arm Overhead Reverse Lunge
+
20sec Single Arm Active Hang

3 kierrosta:

30 sek dipin yläasennossa renkailla
30 sek lepo
30 sek max reps pistoolikyykky vasen jalka
30 sek lepo
30 sek max reps pistoolikyykky oikea jalka
30 sek lepo
30 sek max reps vaakarengassoutu
30 sek lepo

Loppuun 3 x
10 hollow suoraan
10 + 10 hollow rocks vinossa
10 teris suoraan
10+10 teris vinossa