Lumbar spine + hip mobility

4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hips

banded hip raise in Z seat 3x8/8 band around hips

Engine

4 Sets Of (48min)

AMRAP 4:

• 5 Strict Pull Up
• 10 Push Up
• 15 V-Up

rest 2min
Into,

AMRAP 4:

• 5 Shuttle Run (7.5+7.5m)
• 10 KB Swing @24kg
• 12 Cal Row

rest 2min

20 min on elliptical
2 sets pullups (8, 5)

LÄMMITTELY
Tekniikkatikkaat

Liikkuvuussarjat
1. Rangan rullaus - kyykky pumppaus - ylävartalon kierrot - ylhäällä kurotukset
2. Haara-asennossa pumppaus - ristikkäinen tuulimylly
3. Lapsen lepoasento - lonkankoukistajat + kierrot
4. Toispolviseisonnassa jalka sivulla - lantio taakse - kylkien venytykset
5. Skorpioni - selän ojennus

LOPPUTREENI
Liikkeet tehdään parin kanssa vuorotellen - toinen tekee, toinen lepää
Kumpikin pari tekee - 4 x 35s. / piste
Piste 1
Hiihto
Piste 2
Boksille tai stepperille nousu/hyppy
Piste 3
Rengassoutu
Piste 4
Lankussa käynti / burpee

WodLiiga

Uusi Kausi.

3:00 ergo
20 L-sit ups with plate
20 alt db snatch
2+2 turkish get up
3:00 ergo
10 burpees
10 seiza squat
0:45 plank hold

12min AMRAP:
5 Burbees
10 AMSU
15cal Row
20m Walking lunges

OPTIONAL FINISHER
FOR QUALITY
800/500 Alt. Box Step-Ups @61/51cm
Week 4 of 4 -- "Chad" Extra Credit
- Weight Vest Optional

10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Drills – 2 rounds of
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Barbell prep, 2 rounds @ empty barbell
5 Hang muscle clean
5 Front squats
5 Hang power clean
5 Push presses
5 Power clean
5 push jerk
5 Hang squat clean
+
Build to workout weight for clean and jerk
* Few reps of the other movements between sets as you build up
+
1 round @ workout weight
3 Wall walks
2 Clean and jerks
1 Rope climb