For Time with a partner (You go, I go)
6 Rope Climbs
26 Hang Power Snatches @40/30kg
99 Wall Ball Shots @9/6kg
30 Toes-to-Bars
6 Rope Climbs
15 Muscle-Ups
30 Handstand Push-Ups
99 Double-Unders
26 One-Arm Kettlebell Thrusters @24/16kg
1 mile Run

TC:35'

HandStand Walk Practice

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

On of 4 kierrosta 30s työ 30s lepo
Kone
Juoksu
Lankku

Loppuvenyttelyt

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps

3 Rounds For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins

35 minute time cap

Learn how to use foam roller and rubber bands to improve flexibility, increase mobility, and protect your body from injury.

Then go for easy 1 mile jog or bike.

Log results in notes.

Alkulämmittely ja mobility

Takakyykky

4min amrap
3 seinäkävelyä
6 gobletkyykky
20 hyppis
2min tauko
4min amrap
3 leuka
6 askelkyykky
8 burpee

Loppuvenyttelyt

Lepopäivä

A.
3 sets:
3 x Weighted pull-up
3 x Weighted strict dip

B.
4 sets:
20 Cal ski
12 DB bench press
20 Cal ski
12 Strict pull-up
*3min rest

C.
10 EMOM
1. Strict dip
2. KBS (banded)

D.
3 sets:
10 KB strict press
10+10 Lateral raises
10+10 Upright row

E.
4 sets:
10+10 DB bicep curl
15 Tricep push down
”21’s” bicep curl (barbell)
15 Bench dip

F.
3 sets:
30s ON / 30s OFF
Alt V-ups
Russian twist
Toe touches
Heel touches
Knee raises (hanging)

Alkulämmittely leikkiä ja mobility

Keppijumppa

5 kierrosta 20s/ 10s
Punnerrus
Uinti
Silta
Kyykky
Roikunta

Loppuvenyttelyt