Harjoitellaan
-ilmakyykky / 3 x 5 superhidas kyykky

-Etukyykky 3 x 7

DAY 6
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

12 min alkavalla minuutilla

1. Etunojapunnerrus korokkeelta katkematon sarja maksimi toistot

2. Leuanveto katkeamaton sarja maksimi toistot

Lämmittely ja mobility

×leuat

12min amrap
5 leukaa
+1 burpee joka kierros

Loppuvenyttelyt

”Girls Gone Wild”
“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups

“Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

Each scored separately for time

Snatch Grip Deadlift 3x5

Tempo 5010 (5sec down). Use straps if needed. Rest as needed.

RPE 4

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

There will be an Open Gym on Wednesday at 5:00pm

7RM OH SQUAT

4-5 rounds

2 bench press
Rest 90 sec
2 pull-ups

Max weight