foamrollereiden keilausta kuntopallolla

Jos saa kaadettua foam rollerin kuntopallolla, saa tehdä 3 kuperkeikkaa

power clean
hang power clean
squat clean
EMOM 8 mins

3 x 3 deficit dip / 3 x 5 banded dips

3 rounds each for time of
500m rowing
400m running
rest 5 mins between each rounds

4 rounds for time
20 hip extensions
30 situps

One partner on each exercise switching each minute. Every minute on the minute. Still strength work

12 rounds (6 per exercise)
Bent BB Row x 8-10 (form over load!!)
Ring Row x 8-10 (as low an incline as possible)

2 warm up sets prior

20 minutes

Power snatch
Hang power snatch
OH squat
EMOM 8 mins

4 hang cleans
EMOM 8 mins
on even minutes 10 /DU /// 30 SU

9-7-5:

-Muscle Up
-Squat Snatch (185lbs)

Power clean
5-5-5-5-5 reps

21-5-9
Power cleans
Ring dips

with a bumper plate over head perform 20 walking lunges