GENERAL STRETCHING AND MOBILITY
FOUNDAMENTAL WORK ( SQUAT )

3 Rounds of
21–15-9
Burpees
KB Swings 1.5 pood
Dou­ble Unders

4 sets:
30mt Double Dumbbell Overhead carry (50/35)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps

• 10 min easy bike

C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps

2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34

7 Rounds 3' each

200m Run
1 Snatch
1 Hang Snatch
1 Overhead Squat

30 - 40 Minutes ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Farmers Carry 22,5/15kg
Minute 3 : 10m Shuttle Runs
Minute 4 : Rope Climbs
Minute 5 : Rest

EMOM 15
Deficit Kipping HSPU 4-10
Pick a number and height and stick with it!

5RFT:
12 Burpees
35 Double-unders

35-39 vuotiaat jos ei mee alle 5min teette uudestaan, 40+ sama jos menee yli 6 min.

5 kierrosta

5 täydellistä kyykkyä
3 skin the cat
10 m siksak hyppely levypainolta toiselle (tee rata)

Päivin kanssa

Every 5' - 5 Rounds

200m Row
Box Jump Over (40/50/60/70/80)
10 Ring Dips
20 Burpees