-20 DU/ 40 SU
-15 wall ball 7-8kg/ 5-7kg
-15 push-ups

2-3 SETS FOR QUALITY
1:00 Childs Pose Lat/Prayer Stretch
1:00 KB or Lacrosse Ball Calf Smash
1:00 EZ Bike/Jog/Row

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max

6x5min ergo, 1min lepo kierrosten välissä

• vaihtuva ergo

OPTIONAL COOL DOWN
6-8mins rolling major muscle groups

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
50m Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets

Every 5'min for 5 sets: For quality

5 Weighted / Strict Chin-ups 4"sec Hold on top

5 Strict or Kipping HSPU (3"sec Negative)

5 Ring dips (2"sec hold at top and 2"hold at bottom)

Once through

200m Run ( easy pace )
20/15 (cal) SkiErg
200m Run ( Workout pace )
20/15 (cal) Row

1-2-3-4-5-6-7-8-9-10

Hang power snatches (UB)

Aim is to stay at the same weight ( = sets get harder as you go)
Intent. Improve your barbell cycling efficiency and stamina.
Weight. 52.5/35kg (115/75lbs), 43/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.

AMRAP 7 @ steady pace

1-2-3-etc.
Ring muscle-up complex

Ring MU complex = 2 toes-to-rings + 1 ring muscle-up. If your max ring MU is < 5 reps, you can simply do ring muscle-ups here in the ladder

The intent is to go unbroken on the ring MU complex, if you miss on the complex, start the reps from 1 again and build back up.

Movement options.
MU complex → 2 Toes-to-bars + 1 Bar muscle-up→ 1 Toes-to-bar + 1 Pull-up + 1 Chest-to-bar pull-up → 1 Seated ring muscle-up + 1 ring dip

AMRAP 10 @ steady
1-2-3-etc.
Handstand walk pirouettes*
(10x) Cross-over single-unders**

• The HSW pirouette setup as 3m, you can kick down between the reps or go unbroken ** You can also do cross-over double-unders, in this case keep the reps steady at 10/round