4 rounds, 30 sec of work and 30 sec of rest

-push up
-wide grip pull up
-arch to hollow
-hanging hollow hold

-Hollowbody pulldown
-Scoop to hollow
-Arch to hollow
-Kip, tight

Warm up(0:00-8:00)
200m run
then

10m walking spiderman
10m walkout

10m walking front kick
10m knuckle drags

Barbell warm up

Mobility(10:00-15:00)
:30 sec hamstring stretch per
:30 sec shoulder distraction per

Pointers/skill(15:00-20:00)
Deadlift-chest over bar, back straight

Sit ups-use arms for momentum, full r.o.m

Double unders-keep wrist in front, control the pace

Metcon(20)
Alternating On the Minute in 20 minutes

“Cowboy Up”

Minute 1: 3 Deadlifts

Minute 2: 10 Sit-Ups + 20 Double Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Weightlifting(15)
Week 2 strict press

Opt(12)
FT Float
2rds
10 ttp, hkr, k2e, ttb
10 hspu-deficit for added challenge
10 ring dips

Gym goat
1600m walk/run
5x250m row sprints on the 2:00

Finisher
30 t raise
30 cuff iso
50 temp tantrum
1:00 min samson per

Front rack lunges: 3x5+5 (rack)

Katso linkin takaa video, opettele ja tee läpi.

12-11-10-9-8

Floor press 2xDB/KB
rest 30 sec
barbell bent over row sup grip
rest 30 sec
single leg hip thrust
rest 30 sec
rower rollout
rest 30 sec
Plate/DB bent over raise
rest 30 sec
plate flips hockey style

3x
3 Rounds, new rounds every 3rd minute

a) 18/12 Cal. Assault Bike + 5 Burpee Box Jump overs

b) 500/400m Row

c) 20m Sled Push 80/60kg + 6x20m Shuttle Run

AMRAP 15
30 Double Unders
15 Power Cleans 50/35kg
30 Double Unders
15 Toes to Bar

7x(2x Raakarive stopeilla, (polvella ja puolessa reidessä) )+ työntö@50-70%

7 x (Rive taskuilta + etukyykky + raakatyöntö)@50-70%

6 x 1 Rive saksiin + 2x työntö (väärä jalka + oikea jalka)

Lisäpaino vatsoja 100kpl
Sivutaivutukset 100kpl

Ankkakävely 3 kierrosta
Dead Row 4x6
Maastaveto 2x10x67%
Kahvakuulasoutu vuorotahtiin 4x12-20
Yhden käden punnerrus käsipainolla 3x8-15 / käsi