2 min frog split
1 min hollow hold
2 min pancake split
1 min hollow rocks
2 min front split
1 min superman hold
2 min front split (other leg)
1 min superman rocks

3x
200m row
10 burbees
15 American swings 24/16kg

*go as fast as possible every round, record times of each round.
*rest 2min between intervals.

Bench press 5 x 3

30 minutes of:

1 min 250/200 Meter Row
2 min Dumbbell Push press x 15
3 min Box Jump x 15
4 min Goblet Squats x 15
5 min Rest

For Quality 20min:
10 GHD Hip extension,
20-30s L-Sit,
1-3 Rope Climb

Middle Split progressions
Thoracic Bridge progressions
For Quality

käsilläkävely heikkoudet

Record weight and other thoughts.

30mins on the minute!

30s x Strict Ring Dip. Scale: Box Ring Dip, Bar Dip or Box Dip Feet Up or Box Dip.
1-2 x Rope Climb
1-4 x Wall Climb
20m x Sled Push @80/60kg
1min Rest

Record any details.

3 x 60%
3 X 70%
3 X 80%
3 X 85%

LISÄKSI 1x90%