Handstand / HSPU / Handstand walk technique

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Mobility

5:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

...on whiteboard

For 10 rounds, complete as many reps as possible in 1 minute of

• 2 wall walks
• 4 deadlifts
• Max wall-ball shots
• Rest 1 minute between rounds.

EMOM 40:

Min 1-2: 24 Cal Ski
Min 3: 1 Round Cindy
Min 4: 10/10 Bicep Curl (DB)
Min 5: 15 V-Up

Cindy: 5 pull up, 10 push up, 15 air squat

-6 push presses @ 80% of your 1RM split jerk
-18/15cal bike OR 15/12cal ski
-12 right arm DB snatch 15-20/10-12.5kg (2nd rnd left arm)
-12 walking lunges w db

MIKKO’S TRIANGLE

Kaloreita laitteella

Emom 48

Pyörä
Soutu
Hiihto
Echo
Juoksu
Lepo

3 hang high pulls
2 hang snatches
5 dips on paralette

Cool down :
2 k row

Row result : 10.45
Technique : BB
Dips: black rubber bands

Every 2min x 8

A) 3-3-3-3 bench press (pause rinnalla)
B) 4 strict pull up

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min