PREPARATION

2 rounds:

• Overhead chest smash with lacrosse ball – Roll from shoulder towards centre, along chest muscle. A larger ball would also be suitable - 30 sec each side

• Banded bully stretch – Band going over front deltoid. You can also tilt your head, looking up/down to tie your neck into the mobilisation - 30 sec each side

Complete as many rounds as possible in 15 mins of:
3 Wall Walks
9 kipping Pull-ups
15 Wall Balls@ 9/6 kg,

Extra:
3x 20 banded lat pull down, rest 60s

Kyykky 4x1x80%

Penkki 2x5x70%

SJMV 3x6x50-55%

Ojentajat kumpparilla/taljassa 5x30

Maastaveto 4x1x80%

Pendlay Row 5x5
Seal Row 5x10
Yhden käden soutu 5x20 / käsi
-valitse yksi, vaihtuu viikottain

Sivutaivutus 4x20 / puoli

Maastaveto 2x6x75%

Pystypunnerrus 5x5x70%

-pystärin maksimista

Kapea penkki 3x12x60%

Etuheilautus yhdellä kädellä 4x15 / käsi

Day off

Every 1 min for 40 mins, alternating between:

10/8 Row Calories
10/8 Ski Erg Calories
10/8 Assault Bike Calories
1 min rest

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• The goal for today is completion
• Mikko's Triangle with pre established calories on each movement.
• work through this at a pace you think is sustainable to get a feel for the volume/time frame

Strict Pull-Ups, wider grip

5-5-3-3-1-1

Go Every 2:30

Maastaveto 2x6x70%

Pystypunnerrus Max1

-luvan kanssa voi feilata eli päätyyn asti halutessaan!!

SJMV yhdellä jalalla 3x10 / jalka

Kapea penkki 70% x amrap

Partner Workout - For Time
1600 Meter Run
30 Power Cleans @60/43kg
10 wall walk
2000m Row
20 Power Cleans @80/52kg
10 wall walk
4000m Bike
10 Power Cleans @90/60kg
10 wall walk

*One person works. Split as needed.
- TIME CAP = 35:00
- Class may mix the order of the machines to avoid using all the equipment.