Dynamic Mobility 5min

10m CrabWalk Forward
10m CrabWalk Backward
10m InchWorm
10m BearWalk
10m Act Samson
10m Duck Walk

EMOM 35

1. 8-12 Box Step Overs (weight)
2. 10-15 Goblet Squats (kb, db)
3. 8-12 Box Dips
4. 1-2 WallClimbs
5. Rest

3 x supersarjat
a) 12 DB Floor Press
b) 12 Dual Gorilla Dumbbell Rows
2min lepo välissä

Lämmittely:
3 kierrosta:
10 + 10 yhden käden lapapunnerrus kontillaan 10 diamond push up, polvet maassa
10 bent ovet flys (pienet kiekot)
20sek hollow hold

1. HSPU asennon kertaus

2. EMOM 6 (yksi toisto lisää viime viikkoon)
   strict hspu/ boxilla pike asennossa polvet/ varpaat boxilla

10 x strict one leg t2b/ leg lifts
20m + 20m OH DB/KB carry
10 + 10 bent over row

AMRAP 10

5 x Kipping pull up
3 + 3 DB cluster
20 DU

For Time:
75 Power Snatches 35/25kg

On the Minute [Starting at 0:00]:
30 Double Unders

For Time:
100 Double Unders
80/60 Calorie Row
60 Box Jump Overs
40 Dumbbell Push Jerks 22,5/15kg
1:30min Farmer's Hold 22,5/15kg

Light Option

150 Single Unders
80/60 Calorie Row
60 Box Step Overs
40 Dumbbell Push Jerks
1:30 min Farmer's Hold

Warm-Up

2 Sets
Yoga Push Up x 12
Scapular Ring Row x 12
Side Plank Rotations x 8-10/side

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2 Sets

Row / Bike 1min @ 85% Speed
12-15 Toes to Bar / Knees to Elbow (unbroken reps)
15-18 Tuck Ups

-rest walk 90sec between sets

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2 Sets

20 Push Ups / Banded / Box
10 Dumbbell Cross body Curl/arm
20 Double DB Upright Rows

-rest as needed between movements and sets

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3 sets

A1) Tall Kneeling DB Press: 8-10/arm; rest 60sec
A2) Ring / Box Dips: 10-14 reps; rest 60sec
A3) Dumbbell Bicep Curl: 10-12 reps; rest 60sec

• Slow Down - Fast Up

6 Rounds For Time:
200 Meter Run
21 Wallballs 9/6kg
15 Kettlebell Swings 24/16
9 Chest to Bar Pull-ups

5 Rounds For Time:
60 Double Unders
500/ 400 Meter Row
20 Alternating Dumbbell Snatches

Rest 2 Minutes Between Rounds

KILOS: 22.5/15