3 erilaista vatsalihasliikettä, joissa on kierto

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the heaviest weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. If you are having a good day do more sets. Stop when you feel your form breakdown or speed decrease.

• 7 Min AMRAP of:
Bar Muscle Ups 3 reps
Row 6 Kcal
Bar Muscle Ups 6 reps
Row 12 Kcal
Bar Muscle Ups 9 reps
Row 18 Kcal
Etc.

PARTNER WOD
SPLIT ANY WAY YOU WANT

ANGIE
100 PULLUP
100 PUSHUP
100 SITUP
100 SQUAT

4 min AMRAP

7 Sumomave kuntopallolla
4+4 sivuttain mittarimato
9 jalkojen nosto 90 asteeseen suorana riipunnasta (koittaa olla tiukka)

4 min lepo

4 min AMRAP

7 kahvakuulaheilautusta
4+4 mittarimato eteenpäin + taaksepäin
9 jalkojen nosto 90 asteeseen suorana riipunnasta

COACH JOSH FORGOT TO PROGRAM THIS DAY SO HAVE FUN AND MAKE ONE UP

A.
Five sets of:
Front Squat x 1 rep

A) 2 RFT
15 JUMPING SQUATS
15 PUSHUPS

B) BACK SQUAT
5 SETS OF 5
GO FOR HEAVY 5

C) 21-15-9
HANG SQUAT CLEAN 135
RING DIPS

3 kierrosta:
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40x du

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