A
For time
21-15-9
Echo bike cal
T2B
TC: 6min

Rest 1 min

B
For time
21-15-9
Row cal
Bar facing burpee

Strict Pull Ups

5-9 : 4-3-3-3-2
10-14 : 9-8-7-7-6
15-19 : 12-10-8-8-6
20-24 : 20-16-12-12-8

1:00 Pass Through
1:00 Around Worlds
1:00 + 1:00 Banded Lats stretch
1:00 Russian baby maker

3 rounds

10 Ring rows
20 sec superman hold
10 Banded Goodmorning
20 sec hollow hold
10 Box Step Overs

3 kierrosta
6-8 rengassoutu, 1s stoppi yläasennossa
6+6 curtsykyykky
6+6 kahvakuula thruster
2min lepo

PREPARATION

2 rounds:

• Thoracic spine smash – Using foam roller or peanut. Mobilise into flexion, extension and rotation, focussing on areas you feel restriction/tightness – 60 sec.

• Thoracic spine mobilisation with BB and foam roller – Maintaining core activation throughout. Pause and take 3-5 deep breaths in areas of tightness/restriction - 60 sec.

Bent Over Neutral Grip Shoulder Fly: 3 x 12-15. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 60s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

6 Rounds for time:
3 Bar Over Burpees
6 Deadlifts 100/70kg
12 Push-ups
24 DU / 50 singles

Every 4min x 6 rounds:
A)
40/30cal Row
20 T2B

B)
300m Skillmill Run
20 KBS 24/16kg (US)

• Alternate btw A & B
• Scale machines if needed

Banded Glute Bridge: 3 x 12-15. Rest 60s.
- no pause this week
+
- Scorpion Stretch x 60s each
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)