Testiliike:
Kasakka -venytys, arvioi puolieroja ja pyri tasaamaan ne kuukauden aikana.

Pääliike:
A. Etukyykky 4 x 6 tai maljakyykky 4 x 8

Ensimmäisellä viikolla vara 3, toisella viikolla vara 2 ja kolmannella viikolla vara 1 ja neljännellä viikolla vara 0 - 1/2.

B1. Hyvää huomenta tangolla 4 x 8

B2. Askelkyykky, kahvakuulat eturäkissä 4 x 8 per jalka.

Pyri ensimmäisellä ja toisella viikolla vara 2, kolmannella ja neljännellä viikolla vara 1.

lepoja

• 3 Round not for time of:
Assault Bike 15/10 Kcal
Legless Rope Climb 1 reps
Rope Climb 2/1 reps
Deficit Handstand Push Ups (10/5 cm) 10/7 reps
Handstand Walks 30/20 m

Eilinen

• For Time:
Assault Bike 3/2 Kcal
Bar Facing Burpees 3 reps
BB Overhead Squats (60/40Kg) 3 reps
Assault Bike 6/4 Kcal
Bar Facing Burpees 6 reps
BB Overhead Squats 6 reps
Assault Bike 9/6 Kcal
Bar Facing Burpees 9 reps
BB Overhead Squats 9 reps
Assault Bike 12/8 Kcal
Bar Facing Burpees 12 reps
BB Overhead Squats 12 reps
Assault Bike 15/10 Kcal
Bar Facing Burpees 15 reps
BB Overhead Squats 15 reps

Complete as many rounds as possible in 10 minutes of

• 5 strict muscle-ups
• 15 GHD sit-ups

Eilinen

Amrap10:
10 air squat
5 push up
10 mountain climber
5 burpee shuttle run

CONDITIONING
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
50 Kipping Handstand Push-ups
*One person works - split as desired.
- Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
Rx+: Strict Handstand Push-ups

FINISHER
AMRAP 10 of "Bodybuilding:"
10 DB Hammer Curls
10 DB RDLs
30 Plate Russian Twists (total)
Rest 60s after each round.
*Done individually - not with a partner

EXTRA CREDIT
10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

COOLDOWN
Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.