DB flyes 4x8 reps

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row @easy/mod pace
1:00 ski @easy/mod pace
5 push up to downdog
5 hr push ups
10 scap pull ups
10 kipping
10 barbell bench press (tempo slowly down, fast up)

MCW end of days

Den sista tävlingen på Alsikegatan 2 innan vi flyttar. Har ni inte anmält er att vara med går det bra att komma och heja alternativt hjälpa till som domare.

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Superkids

2 x Tabata

• varpaat tankoon / polven nosto
• lihaksetpäällä kyykkypito

Ninjat

3 x Tabata

• varpaat tankoon
• ilmakyykky
• käsipainovauhtipunnerrus

Snatch Balance 5x3
Power Snatch+Squat Snatch 5sets
Back squat 5x3

Single leg deadlift 3 x 8 (for quality)

Eilinen harjoitus

• For time:
BB Thrusters (40/30Kg) 45 reps
Legless Rope Climb 3 reps
Rope Climb 3 reps

5 rounds for quality

8 Table top raises
4/side Offset Kang squats
8/side Strict high pulls
2:00 Air bike/SkiErg/BikeErg

5 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
2:00 Air bike/SkiErg/BikeErg