LÄMMITTELY
Kepin kanssa lämmittelyt kaverin kanssa
Liikkuvuus/tasapaino - n. 1 min
1. Seinällä vaaka blokin kanssa
2. Levypainon kanssa vaaka ja polven nosto
3. Kuminauhan kanssa kurotus + polven ja käden kosketus
4. Dead bug
5. Lantionnosto
6. Selänojennus

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

KEHONHUOLTO
Dynaamiset & staattiset venyttelyt

Sumo deadlift 6rm

For reps

• 3 minutes of freestanding shoulder taps in a handstand
• 3 minutes of legless rope climbs (15 feet)
• 2 minutes of freestanding shoulder taps in a handstand
• 2 minutes of legless rope climbs
• 1 minute of freestanding shoulder taps in a handstand
• 1 minute of legless rope climbs

hip & spine mobility

superset, 4x
10/10 steps banded X walk
bilateral dead bug w. wall ball between knees

laterally banded hip airplanes (band on knees to activate gluteus medius) 4x8/8

KB figure 8s 3x5/5

12'AMRAP
1,2,3...etc
man maker
2,4,4...etc
alt. V-ups

Engine

40min EMOM:

1) 45s Erg (ski,row,bike)
2) 8-12 DB Box Step Up
3) 40s Burpee Pull Up
4) 2-3 Rope Climb
5) Rest

Optional Accessory
Core:

4x For Quality:

• 5-10 Ab Wheel Rollout (polviltaan)
• 15-20/side Banded Russian Twist
• 30/30s Side Plank

lunge pos. diagonal plate raises 4x5/5

superset, 5 sets
5 goblet squat
5/5 one legged KB RDL

FRONT SQUAT + SINGLE LEG RDL with ROTATION
5 +[5+5]@36%, 5 +[5+5]@45%, 5 +[5+5]@54%, fs-%, rest btw sets 2-3min