3 rd.
20 Sandbag over shoulder / keeping it at least 10 sec. in your lap, breath.
20 meter Sandbag carry / slow pace, keep your core tied.

Focus on good technic, slow, no time to take, enjoy!
30 kg - 50 kg. as you need.

2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

Pull- up 3x max reps
Kipping Pull- up tekniikkaa

3 rounds:
10 Front squat
10 DB row
-rest 1 min-

3 rounds:
10 back rack lunges
10 DB press
-rest 1 min-

Gymnastics Skill Day:
1) 8 Minute AMRAP for Skill:
- Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
- Sideways Walking Inchworm x 5-10 steps/side
- Small Butterfly Circles on Pull-Up Bar x 5-10 reps

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
- 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

3) 12 Minute AMRAP:
- 12 Cal. Bike/Ski/Row
- 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
- 8 Box Jumps w/ Step-Down @ 30/24 in.
- 6 Wall Walks

Hyvää itsenäisyyspäivää! Itsenäisyyspäivän kunniaksi voit käydä tekemässä Tuntematon Sotilas-treenin omatoimisesti boxilla!

Huom! Lauantain pikkujouluwod on hyvin samankaltainen joten valitse omasi ;)

WU
2rds
10x air squat
10x sit up
10x push up
10x lunge
10x burpee

WU
Flow 2, pakarat ja alaselkä

8-10min
10 Swing
10 Goblet or Front Squat kb/db
10 S2Oh

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(30)
WRK 14:00 REST 2:00 WRK 14:00
200m run
14 dumbbell step ups
40 flutter kicks (two count)
200m run
14 dumbbell push press w/two sec descent
40 dumbbell lunges
choose weight for dumbbell movements

Finisher
50 knee tap crunch
1:00 samson

50 DL w/DB or KB
50 Jump Over Object
50 Hang Power Clean w/DB or KB
50 Jump Over Object
50 Front Squat w/DB or KB
50 Jump Over Object
50 S2OH w/DB or KB
jaa toistot tasaisesti kummallekin kädelle

skaalattu
Välineellä 20 reps
Hyppy yli 10 reps