Rullalla + kahvakuulalla,
Seinää vasten
Rintarangan liikkuvuusharjoituksia

Gymnastics strength:
3 sets of
0:45 max reps C2B pull ups
0:15 rest
0:45 max reps HSPU
0:15 rest

5min AMRAP ii.i

15 Box Jump
15 KB Swing Chest High
rest 2min

5min AMRAP ii.ii

15 Wall Ball
15 KB Goblet Lunges
rest 2min

5min AMRAP ii.iii

15 Sit Up
15 Burpees

Go Now Or Go Back Sleep

Metcon
1)
Quarter Gone Bad
5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

2)
For time:
100 Jump Rope
9 Goblet Squat #53
75 Jump Rope
15Goblet Squat #35
50 Jump Rope
21 Goblet Squat #18
50 Jump Rope
21 Back Squat #135
75 Jump Rope
15 Front Squat #135
100 Jump Rope
9 OHS #135

1. Crocodile Breathing 3 breaths per rep x 5 reps x 2 sets
2. 90/90 Breathing 5 breaths per rep x 5 reps x 2 sets
3. SIdelying foam roller rotation 3 breaths per rep x 5 reps x 2 sets
4. All fours breathing stacking 3 breaths per rep x 5 reps x 2 sets
5. TRX Rotations x 3 breaths per rep x 5 reps x 2 sets
6. Wall T-spine rotation x 3 breaths per rep x 5 reps x 2 sets

Lämmittely ja mobility

×Kyykky

15min amrap
30m juoksu
6 kyykkyä
20s lankkupito

Loppuvenyttelyt

"10 rft

5-SDHP (40/30)
6-Burpee
7-T2B"

50-40-30-20-10 for time
Dumbbell snatch (alternating)
Push-ups
Sit ups

15min AMRAP
20 tuck jumps
15 burpees
10 hollow rocks

EMOM 6
6 ring kip

Lattiapenkki 5x2x80% (lattiapenkin maksimista)
Merkkipenkki 3x2 (75%,80%,85%) selvä pysäytys rinnalle
Kahvakuulasoutu vuorotahtiin 3 "hapotusta"