Vauhtipunnerrus

5 x 5

Lämmittely ja mobility

Harjoitellaan valakyykkyä

Korttipakkatreeni 12 min

Loppuvenyttelyt

3 rounds for quality of:
15 Lu Raises
15/15 Seated SA Band Lat Pull Downs
20 Banded Pull Aparts
15 Scapular Pull-ups

Hero wod: "Murph" for time with partner:

1 mule run (together)
100 pull ups
200 push ups
300 air squats
1 mile run (together)

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

10 x 3 Kipping HSPU * deficit if able*

https://vimeo.com/177023532

3 kierrosta

20 sek dippi pito renkailla
20 sek lepo
20 sek hollow pito
20 sek lepo
20 sek leuanvetopito
20 sek lepo
20 sek L-pito boxilla
20 sek lepo
20 sek pito punnerruksen ala-asennossa nojapuilla
20 sek lepo

Dumbbell Bench Press
(semi supinated grip) 30X1; 6-8reps; rest 60sec x 3

Puijon portaat by Maria!

Brutalissa helevetinmoinen rähinä päälle ja nauttikaa päivästä !

3 Mini Circuits:

1

Ski Erg 150m
Slamball throw to end of gym and back
DB Snatch 10/side

2

BB Thruster x15
Slamball Slam X10
Curve 0.06

3

Slamball Squat x10
Hollow Rock x15
TRX Jump Squat-Row x20

9 mins/station: 3min rest between rounds
Take your slamball with you to every station. If you forget/neglect it for too long, you are not a responsible owner.