DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:00 row or air bike
50 single unders
7 GTOH with plate
14 Plate hops
3 squat cleans, starting with empty barbell and adding weight each round close to workout weight.
4 burpees
Workout Prep
2 squat cleans @wod weight
4 bar facing burpees
18 double unders

строгий кор 8 серий
таббатой чередовать холлоу и арк позиции
20:10 ( 4 минуты)

For time:
24 box jump overs
24 double KB front rack lunges
24 burpee box jump overs
24 double KB deadlifts
24 box jump overs

Rx: 2x32/24kg

TC:15min

Warm up
3 rounds
1:00 jog/light run/ run or ab add speed each round
5+5 lateral box step ups
5 burpee box jumps
10 scap pull ups
5 kip to swing
5+5 single arm ring row
then wod prep
test 1-2 rope climbs

4 rounds
12-15 goblet squat
12-15 push up
10 plank shoulder taps
10+10 one arm ring row

Clean technique
*Rinnallevedon tekniikkaa, jokainen suorittaa omalla tasollaan.

WOD

For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows

4 frotn squats
start 75-80%1rm fs
build heavy set of the day

Rest day - what did you do?

Shoulder/Arm
Warm Up
Crossover Symmetry Protocol
Superset1
4 Sets
A1., Shoulder Press
10 (Same weight all sets)
A2., Bent over Rear delt raise
12
Superset 2
4 Sets
B1., Single Arm Dumbbell Press
12/12
B2., Plate front raise
12
Triset
4 Sets with dumbbells
C1., Biceps Curls 1 minutes
C2., Lateral Raise 1 minutes
C3., Triceps Extension w band 1 minutes
1 minutes rest