HS hold & kipping pull up

Skills conditioning:

EMOM12
1. 1-2 set of kipping pull up (20-30s rest between sets) 2. 20-30s wall facing hs hold/free stand hs hold
3. 10-12 V-ups/tuck ups
4. rest

Laatua vastaan tehtävä treeni.

3-4 rounds of:
10 DKB fr. walking lunge
5+5 1-leg BB dl
8+8 band. rotation
1 set dragon flag

12 x 40s on / 20s off:
1) row or ski
2) DU / SU
3) burpee shuttle run
4) DB box step over 15/10kg

for time:
5km burpee broad jump

timecap:
3h

4 Rounds:
Ski 750m
Rest 2:00

First in place,
general wrist prep

beast wave
beast reach
scorpion reach
crab reaches

then,

spider crawl
bear walk
lizard crawl
leopard crawl
duck walk
crab walk
bunny hops

All of the animals of the rainbow...

12 minutes

2x6-5-4

Jos et ole osallistumassa kisoihin niin omatoimisena treeninä :
10 kertaa 1 min walk / 2 min jog/run = 30 minutes total.
Lisäksi EMOM 10 of :
5-10 burpees

Juarez Valley Squats

20-1-19-2-18-3-17-4-16-5-15-6-14-7-13-8-12-9-11-10

Decending: Back Squats
Acending: Front Squat
75 lbs

In between each rep 1 rep Shoulder Press @ 155lbs

500 M Run
50 reps Weighted Abmat Situp
250 Single Unders

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Deadbug or Hollow Hold
MIN 3 - :50 Easy Jog/Walk

Nopeita. 60-70%