Semi Supinated Grip; 30X0; 6-8reps x 1 sets; 5-6reps x 2 sets; rest 45sec

Deck of Cards!!

C.
For time:
Row 2000 Meters

Alkulämmittely ja mobility

Eläinliikkeitä

5×20/10
Mittarimato
Burpee takaperin
Vuorikiipeilijä
Patsas
Roikunta

Loppuvenyttelyt

Shoulder Press
Build up to 1RM

Every 3 mins x 5
20-30 steps front rack walking lunges
20 KBS

CONDITIONING
5 minutes of max rep Burpee Box Jump Overs
5 minutes rest
4 minutes of max rep Kb Swing
4 minutes rest
3 minutes of max rep Power Clean
3 minutes rest
2 minutes of off Wall Balls
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups/ Pullups

Hip & Hamstring series Perform:

3 Rounds of A1) + A2) + A3)

A1) Hip opener
Sit on the floor, place your feet so that you have enough space between them to rotate your leg inwards, without having to move your feet. Try to keep your chest as upright as possible. If you have difficulty keeping your chest upright, then place your hands behind you on the floor to help you stabilise. 10 reps/leg
Demo Video:

A2) KB hinge stretch
Place one foot flat on the bench, try to keep that leg straight. Hinge your hip back, keep your back straight and slightly unlock the knee of the leg that is placed on the floor. Let the KB go as far as possible towards the ground and creating the stretch. 10 reps/leg Demo Video:

A3) Kang Squats
With an empty barbell on your back, go into a slow and controlled good-morning, stay engaged in your core and keep your back straight. From the good-morning position move into a back squat, keep your chest as upright as possible. From the back-squat position, half straighten your legs so that you get back into a good morning. 10 reps
Demo Video:

Tabata push ups
Row 1mile
Tabata squat bottom to bottom.

Vuoron perään parin kanssa toistomääriä matkien, toinen tekee toinen huilaa