2 Rounds For Quality

30 Second Dumbbell/Kettlebell Strict Press (you choose weight)
-30 second rest-
30 Second Ring Rows
-30 second rest-
30 Seconds Push-ups
-30 second rest-
30 Second Barbell Curls 45/35
-30 second rest-

With mobility band hooked high: lat focus, tricep opener
With mobility band hooked low: ankle, hips

Dowel dislocated eagle grip and conventional - keep fingers on dowel focus on wrist and forearm mob.
Pool cue drills

OH Squat with dowel
beast activations, 3 point and 2 point

Zombie squats, 2-3 minute rack position coaching
Tricep Roll on Barbell

15 minutes

EOM 12min
Perform 3 reps of hang power snatch on every other minute for 12 minutes.

5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

AMRAP 15
10 + 10 steps OH walking lunges
8 + 8 KB push press
6 Box jump
300m Run

Selkä - olkapäät

Lämmittely ja mobility

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"Karen"

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