Roll Glute, Piriformis, Hip Flexor
Banded Ankle +Hip Openers
Wrist prep
Crab Reach
Squat Holds
Core bracing practice - Triple B
Squat Holds again

Seated single-arm Shoulder Press
3 x 6-7 reps /arm
Rest 60'' /arm/set

Aim for 7 reps, but make sure you do the same amount of work on both arms. Start with the weaker one.

On the Minute x 15:00
Minute 1 – 10 x Burpee Box Jumps @ 61/51cm
Minute 2 – 15/12 x Calorie Row
Minute 3 – 20/15 x Calorie Bike
Minute 4 – 20 x Abmat Sit-Ups
Minute 5 - 10m x Bear Crawl low-style

Raaka tempaus 2,2,2,2,2
Sarjojen välissä 5 laatikkohyppy

Max rep pull ups in 5 minutes
* Can switch out anytime

Part 1
1/2 mi run with MB 20/14
30 sit-up
30 Push ups
30 Alt OH lunges with plate 45/35
30 T2B
30 sumo squat jumps with KB 53/35
30 Burpees
1/2 mi run with MB 20/14
* Break*

Power Cleans
8-8-5-5
all TNG

5 x 5 False grip ring pull ups to chest.
Scale to low rings feet on box or floor

5 Rounds for Time
10x Alt DB snatch (50#/30#)
15x Toes to bar/30x K2C
20x Double-unders/60 Singles

4 rounds for time of:
10 x T2B
15 x Box jumps
20 x Wall ball shots