Kippi

3x submax
Terävää T2B variaatiota.
(Osuma, suorat jalat korkealle, polvenosto)

HSPU

3×
Submax (V1) Raaka HSPU (variaatiot)
8 Pystypunnerrusta istuen tangolla V1
Submax käsilläseisonta kuppiasennossa

Front Squat

3 x 3 @ 90% 4RM
2 x 2 @ 95% 4 RM

Go Every 3:00

4x 1min ON 1min OFF

4 Raakariveä 55/40kg
4 Tangon yli burpeeta

EMOM x 25 MINUTES
MIN 1 - 200m Run / ½ Stairs
MIN 2 - 15 Single Arm Russian KB Swing (Right)|+ Max Sit-Ups
MIN 3 - 200m Run / ½ Stairs
MIN 4 - 15 Single Arm Russian KB Swing (Left) + Max Sit-Ups
MIN 5 - Rest

• RPE 7
• Video: https://vimeo.com/879674323?share=copy

“Chief”
3 min AMRAP
3 Power Cleans@60/43kg
6 Push ups
9 Air Squats
Rest 1:00. Repeat for a total of 5 cycles.
Goal: 4+rounds in each set

OPTIONAL COOL DOWN
1-2 SETS
10 Slow Alt. Scorpions
1:00/1:00 Lizard Pose
1:00/1:00 Couch Stretch
-Rest As Needed b/t Sets-

15m HSW
20 DB snatches
10 strict t2b
Rest 90 seconds

"BMU practice"
*
EMOM x 18
1) machine
2) 1-5 bmu / jumping bmu
3) core of your choice"

Strict Pull-Ups

Alternating Narrow / Wide Grip btw. Sets.

4-4-3-3-2-2 ( Use Band or Weighted )

Go Every 2:30

6x 4min

A)
12 Boxihyppyä
9 Mavea 70/50kg
6 Tangon yli burpeeta

B)
12/9 Cal
9 Seinäpalloa
6 Raakatempausta

*liikkeet kerran läpi ja loppuaika lepoa.

3-5 Rounds :

6 Banded Broad Jumps ( landing one foot )
12 Ring Push-ups
12 Weighted Sit-Ups