GYMNASTIC CONDITIONING

For time:

50-40-30-20-10 DU
10-20-30-40-50 Air Squat

RPE 4 to 5

Tailoring Options

Decrease rep Scheme: 30-25-20-15-10
10-15-20-25-30

DU→ Single Unders

3 RM ub.

Ensimmäinen Rive kyykkyyn.

Jos treenasit niin mitä teit?

Hamstring curl lying down 100 total reps
Banded

Warmup
8min
10 Abmat Sit ups
10 Slow AirSquats
10m CrapWalk

Technique
10min
Hollow Hold/ Hollow Rock

EMOM 28
1. 8-15 Hollow Rocks/ 20-30sek Hollow Hold
2. 10-15 Push Press (2x Db/ Kb)
3. 8-12 Goblet Squats
4. Rest

40 min joka 5. alkavalla minuutilla 10 Yleisliike

30 Askellus boxin yli
30 Kahvakuulaheilautus
30 Kyykky
:30s Roikkuminen

4min
21 cal soutu
21 yleisliike
21 leuanveto (rinta tankoon)

4min lepo

4min
15 cal soutu
15 yleisliike
15 leuanveto (rinta tankoon)

4min lepo

4min
9 cal soutu
9 yleisliike
9 leuanveto (rinta tankoon)

Back squat 3 x 1

PRACTICE HANDSTAND WALK 20MIN

2R:
2 min ROW
2 min rest
2 min AMRAP 10 goblet squats + 6 burpee over KB
2 min rest
2 min AMRAP 10 WB + 20 russian twists
2 min rest
2 min AMRAP 10 SA KB-swings + 4 KB snatches
2 min rest
2 min AMRAP 10 MBC + 10 MB-situps
5 min rest

41 min