• 3-3-3 of:
BB Bench Press (0:01 pause)
3RM
90% 3RM 3-3 reps
Pause @ on chest

Monday

7 kierrosta

10 m vala-askelkyykkykävely (5-10kg plate)
5 valakyykkyä
5 burpeeta

Push press 4x8-12.

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 8-10

A2) Three-Point Dumbbell Row:
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 3 of 8

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HANDSTAND WALKING/BALANCING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

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For time:

1 round of:

100 double unders

50 Air Squats

25 Push Press (40/30kg)

Then 2 rounds of:

60 Double Unders

30 Air Squats

15 Push Press (40/30kg)

Then 3 rounds of:

40 Double Unders

20 Air Squats

10 Push Press (40/30kg)

Complete 6 rounds of the following exercises, while adding 5 reps per exercise per round:

5 x TRX Row
10 x Push Ups
15 x Ball Crunches
20 x Body Weight Squats

Death By Ring Dips
Perform 1 Ring Dip on the first minute,
Then 2 Ring Dips on the second minute, etc etc..
Repeat until you can not perform the correct amount of Ring Dips on the current minute.

10-9-8-7-6-5-4-3-2-1
handstand push up
box jump @24/20
pull up