Optional Accessory

GYMNASTIC CONDITIONING

Gymnastic Ab-Work video

1-2 rounds, go by feel

RPE 3 to 4

'Rusin Triset' x 2-3 rounds. No rest.
1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
x 2-3 Rounds done
Then,
Foam Roll Lats x 60s each

4 sets of 8 reps Hang Power Cleans. scale up as form allows

5-10 Down Dog to Cobra video

Perfect Stretch video

10 min AMRAP
3 weighted pull ups 10kg/5kg
6 archer push ups
12 air squats

In teams of two alternate 3 rounds of both amraps:
A): 4 min run or row
– 2 min rest –

B): 4 min amrap:
15 cal ski
10 med ball cleans
10 back extensions
– 2 min rest –

Overhead squat 3 x 5 reps

WOD (S):
10 rounds for time
30 DU
10 air squat
5 burpee

5 min rest

For time:
x amount of unbroken thrusters 40/30
y amount of unbroken pull ups
x+y amount of KBS 24/16
repeat the triplet until you reach 100 KBS

• 12 Min AMRAP of:
BB Thrusters (60/40Kg) 6 reps
Plyo Box Jump Overs (60/50 cm) 9 reps
Row 12 Kcal

Upper Body
1. Puppy pose 1 min
2. Shoulder to floor 1 min
3. Wrist stretches 1 min

Lower Body
1. Couch stretch 2 min
2. Pigeon pose eli pakara 2 min
3. Butterfly 1:30
4. Pike eli takareidet 1 min
5. Straddle eli haaraistunta 1 min
6. Kneeling split eli "sammakko" 1 min (kuminauha lantion ymp. ja tolppaan kiinni hyvä lisä:)