Deadlift on a plate 6-6-6-6 reps

Accessory

3 Rounds

10+10 Db single arm half kneeling press
8+8 Db single arm bent over row (pause @ top of pull)

10+10 Banded lateral raise

5 strict leg raise + 10-15s L- hang

Alkulämmittely ja mobility

Pystypunnerrus ja vauhtipunnerrus

3kierrosta 30s on 30s off
Viivajuoksu
Lankku
Laite
Roikunta

Loppuvenyttelyt

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(24)
WRK 3:00 Rest 1:00 x6
9 jing jang(5yd shuttle run)
9 kbs
9 hvy jump rope/18 jump rope/ 18 du's
9 sit ups

Finisher
50 round the world
1:00 butterfly stretch

EMOM 9
1 minute : 3 Deadlift 150/110kg
2 minute : Max. Reps Bar over Jumps
3 minute : Max. Reps One Arm Dumbbell Jerks 22,5/15kg
Result is Bar over jumps & Jerks

8 min AMRAP
10 wall balls 9kg/6kg
200m row
10 push ups

Resisted Nasal Breathing 15 breaths.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

Alkulämmittely leikkiä ja mobility

Lankkua

Wod
Roikunta
Patsas
Burpee takaperin
Nopeat jalat
Boxin ylitys

Loppuvenyttelyt

Rest day