MOBILITY
Pike Stretch: 1-2 Minutes
Video

Calf Stretch On Post: 1-2 Minutes Each Side
Video

Banded Shoulder Distraction: 1 Minute Each Side
Video

ACTIVATION
3 Rounds
10 Calorie Row
10 Calorie Bike

3 Rnd
20 DU / 40 j. jack
5 Inchworms Video

PVC+MOBILITY
3 Rnd
20 Barbell Good Morning
20 Barbell Front Rack Lunge Step

RECUPERO DI IERI

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
5 STRICT HSPU

Rest 3' Minutes Between Sets

Workout Definition

For Time:
100 Double Unders
50' Handstand Walk
75 Double Unders
50' Handstand Walk
50 Double Unders
50' Handstand Walk
25 Double Unders
50' Handstand Walk

10 Minute Time Cap

SOSTITUIRE HSW CON HSPU O PIKE PUSH-UP

Workout Definition

On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Erg Bike

LAVORO AGGIUNTIVO

B.
Forza
EMOM Ogni minuto per 24'
1) 6-8 Power Clean
2) 6-8 p. jerk
3) 45" toe to touch

C.

AMRAP 25'
20 Burpees
40 Jumping Lunges
20 HRPU / 10 HSPU
40 Overhead Squat

D.
Ogni 3' per 12' 4SET
MAX REP STRICT PULL-UP
Quando non riesco più max rep Bent Row

E.
Rnd 1-3
3×1' Plank
4×15 V Ups
5×1' Wall Sits

5 rounds
In 3min
500m row
8 strict pull ups
Amrap DB step ups
3min rest

Stepperin päällä maaten. Lepää 1min sarjojen välissä.
Merkkaa käsipainojen yhteispaino tulokseksi.

"Tall Clean" 5 x 3

Työntö-Veto + Rive 5x(1+1)x70%

Työntöveto, (pidolla, kannat lattiassa)
1x3x85%, 2x3x90%

Etukyykky 3x3x65%

3 x 10 lantionnosto
3 x 8, tiukka leuka

On the 3:00 x 3 Sets :

5 Reps @ 73%

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

3 x 1 rope climb, legless

3 x 20 sek false grip ring row

3 x max aika ring support top

3 x max aika ring support bottom

Banded Triceps Pushdowns - explosive reps: 4 x 25. Rest 60s.
- use a light band if needed and crank out fast reps - full ROM though

Snatch Drob

7 x 2 Focus speed under bar. Light weight.

SO 1:30

Over head squat

5 x 2 Light weight. 3 sec. pause on bottom position.

SO 2:00

Hang squat snatch + squat snatch

7 x (1+1)@ light weight

SO 1:30