Lämmittely ja mobility

Harjoitellaan riveä

7min amrap
6xLeuka
6xBurpee
20s lankku

Loppuvenyttelyt

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees

2-3 rounds:
20-30sec Active/Passive Hang
Squat Flow video

BB or DB jump squat

Strength
4 Rounds of:
Bench Press x5
Jump Squat (DB's or BB) x12
Paloff Press with band x12/side

then 3 rounds of:
Barbell Sumo Deadlift x5
Chin Up x max reps
Plank Hold 1-2min (if you can hold for 2 mins add weight to your back next set)

Don't rush through the rounds. Take your time and rest approx 1min after each round

AMRAP 20
10 Power Snatches 50/35
20 Overhead Squats 50/35
30 Toes to Bar
40 Push Ups

Accessory
3 Rounds, Not for Time:
30 Weighted Russian Twist 10/5 kg
25 Weighted AbMat Sit-Ups 10/5 kg

10 min AMRAP
10 hspu or push press with 2 DB's
10 kbs @16-24kg for womes / 24-32kg for men
10 box jumps @60/50cm

2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

Doesn't have to be a high rise pack.. just something heavy to carry. Hose, sandbag, dummy if you have it.

Mark out ~10m. One at a time run there and back (20m) with the heavy object. Immediately after running do 5 pushups then rest until its your turn to go again. Everyone does 6 sets as fast as possible

                 **3 Rounds**

60 cal rowing
60 sit-ups
60 squat jumps
60 shuttle runs