Foam Roll Lats for 5mins

EILINEN tai

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

25' AMRAP, YGIG

25 burpee
50 cal row
25 wall ball
50 KB swing @ 24/16kg
25 box jump
50 ttb

E2MOM 6

3 - Position Squat Clean ( High Hang - Knee - Floor

Building ~65%

AMRAP30 with partner:

200m synchro run
50 toes to bar
50 synchro shoulder to overhead 20/15kg
50cal bike/ski/row

5:00 Row
+
2 rounds
5 Inchworms
10 Arch rocks
5 Deck squats
10 DB Shoulder shrugs, alternating
+
2 rounds @ increasing pace
30-second Row
10 Wall balls
60-second rest
30-second Row
5 Burpees over rower
60-second rest

7-7-5-5

Go every 2:00

In a running clock

0-5' AMRAP
15 cal row
15 burpee
15 abmat sit up
5-7' Rest

7-11' AMRAP
12 wall ball
12 (6/6) plank up
12 ring row
11-13' Rest
13-16' AMRAP
9 pike push up
9 air squat
9 KB deadlift high pull @20/12kg
16-18' Rest
18-22' AMRAP
12 wall ball
12 (6/6) plank up
12 ring row
22-24' Rest

24-29' AMRAP
15 cal row
15 burpee
15 abmat sit up

4 kierrosta

4 x Box Squat @ 75-80 %
Lepo 2 min kierrosten välissä.

Lisäksi

3 kierrosta

10 x Bulgarian Split Squat - per jalka
Lepo 60 s.

20 x Kettlebell Swing
Lepo 60 s.

2 Rounds @ conversational pace
250m Row
8 Scapular pull-ups
8 Push-ups
10 Air squats
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
+
2 Rounds
0:20 Wall facing flutters
3 Jumping bar muscle-ups with hip snaps (to work on timing)
12/8 (cal) Row
+
2 Rounds
12/8 (cal) Row
2 Bar muscle ups
4 Strict handstand push-ups