Harjoitellaan köysikiipeilytekniikkaa

3 x

30 m OH lunge levypainolla
15 levypainolle burpee

Lämmittely ja mobility

×Kyykky

Metcon: 10min amrap
10 burpee
10 vuorikiipeilijä
10 askelkyykky

Loppuvenyttelyt

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

8x15m walking lunges
Use KB's in suitcase hold. YGIG with partner

4 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets
Tempo = X concentrica esplosiva, 1 sec pausa in alto. 3 sec eccentrica, 1 sec pausa in basso

5 sets:
300m fast pace
100m recovery pace
100m sprint
100m recovery pace

4 mins rest between rounds

EMOM
5 rounds
1' minute: 5 cal rowing (add 1 cal every round)
2' minute: 10 thrusters @40/25
3' minute: 40m bumper plate farmer carry using pinch grip @AHAP

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

#Strength
max, 2 kg ramping, of:

• BB clean & jerk