30 minutes Of:
8 Front Squats DBS or KBS @ Heavy
10 Ring Dip
8 Weighted Sit Ups, plate
15/12 Cal. Row
5 Bar MU
Rest Btw. Movements as needed.

Bulgarian Split Squat
2 x 7+7
2 x 5+5
1 x 3+3
Send Off 3:00

Gymnastics drills – Ring muscle up / Single-leg squat / HSW

2 Rounds
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
7 Handstand shrugs
+
2 Rounds
0:10-0:20 Ring support hold (thumbs out)
5 Scapular pull-ups (hold at top for 2-sec)
0:10-0:20 Bottom of ring dip hold
3/side Single arm elevation leans in the box pike position
5/side Cossack squat
+
2 Rounds
3-5 “Toes + hips” to standing drill
0:20-0:30 Handstand “small” steps
10 Tactical Ankle Rocks, alternating
+
2 Rounds
3-5 “Toes + hips + knees + sit-up” drill
0:20-0:30 Handstand transition steps

Warm up
Butt kicks
High knees
Shuffle swings
Toe touches
Toy soldiers
Spider-Man lunge
Walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 per leg) @ 45% 1RM Backsquat

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

Deadlift+burpee sprints

3x every 4 min (12 min)

5 deadlift
10 burpee bar over
3 deadlift
6 burpee bar over
1 deadlift
2 burpee bar over

Emom x20
1) run
2) 20-30 air squat

3 rounds
20 sec hollow hold
15 hollow rocks
1 min rest

3 rounds
30 sec superman hold

20 superman rocks
1 min rest

Huoltoa/Lepoa

Sots press 3-3-3-3-3-3-3 reps