Eilinen

10+10 shoulder rolls forward/backwards
10+10 arm circles forward/backwards
10-15 scap pull ups
10-15 kip to swings

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

ROW
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%

then same thing with ski erg!

Z-press (bar from the top position):
5x5, RIR (reps in reserve) 3-4

Lämmittely leikki ja mobility

Tehdään roikuntaliikkeitä

Wod
Kuperkeikka
Burpee takaperin
Roikunta
Tasapaino
Eläin

Loppuvenyttelyt

For time: “Marco”
3 rounds of
21 Pullups
15 HSPU
9 Thrusters

Sopivasti painoa lisäten kolme snatchia kyykkyyn per 90sec.

Yht.10 kierrosta

For time :

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

50/35 Calorie Row

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

50/35 Calorie Row

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

Dumbbells – 50’s/35’s
Box – 24″/20″
Barbell – 185/135**

Lämmittely ja mobility

Työntöliikkeet, vp ja raakapunnerrus

15min teamissä
Max metrit

Loppuvenyttelyt

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

Using the Treadmill
- Walking: 5 min
- Jogging: 5 min
- Push up 10 rep
(Have a one-minute break between the workouts)
E-Shane will repeat this 2 rounds.