For reps

• 3 minutes of freestanding shoulder taps in a handstand
• 3 minutes of legless rope climbs (15 feet)
• 2 minutes of freestanding shoulder taps in a handstand
• 2 minutes of legless rope climbs
• 1 minute of freestanding shoulder taps in a handstand
• 1 minute of legless rope climbs

Tempaus tekniikkaa.

Kipping toes to bar technique

4 rounds for quality
10 leg lifts over DB
20 banded lat pull down
10m + 10m single DB OH walking lunges

Kipping toes to bar technique

4 rounds for quality
10 leg lifts over DB
20 banded lat pull down
10m + 10m single DB OH walking lunges

1x5 @9,5
4x5

3:00 Echo bike + 3:00 Row @ easy pace
+
2 – 3 Rounds
8 Tabletop pulses
6 Arch rocks
4 Burpee box jumps (build box height)
+
Build to working weight for deadlift*
* Between sets, practice/set up for the burpee box jump
– Burpee – practise, test both popping up and stepping up styles
– Box jump over – practice, drop down vs step down
– Burpee box jump over – practise, find a good feel, rhythm, tempo and breathing for both variations (step-up + pop up from the floor)
+
2 Rounds
10/7 (cal) Echo bike
3 Deadlifts @ workout weight
3 Burpee box jump over, 24/20”

hip & spine mobility

superset, 4x
10/10 steps banded X walk
bilateral dead bug w. wall ball between knees

laterally banded hip airplanes (band on knees to activate gluteus medius) 4x8/8

KB figure 8s 3x5/5

3 Rounds For time :

12 Shoulder Press 40/30kg
12 Reverse Lunge 40/30kg
4 Box Jumps 30"/24"

TC 10

Rinnalleveto + ylöstyöntö saksiin 3+1 joka kuormalla:
40, 50, 60, 70, 75, 80, 85 %

100 Cal
100 Wallballs
100 Toes to bar
100 Burpee box jump
100 DB Snatches 22,5/15kg
100 Cal
Tc: 45min