Pe 20.11.

Pre workout:

• scap & core ctrl

a) e2m x 5

• Pendlay row @moderate weight (add weight from last week)
• 7-10 reps

b) 3-4 rounds, rest as needed

Skills ja gymnastics accessorys

•  5-30 DU’s (choose rep amount that you should be able to get every round)
• 8-12 vatsamakuulla jännitä vatsa irti lattiasta, peukalot ylöspäin, keppi peukalohangassa, työnnä keppiä eteen ja nosta ylös
• 8-12 Straight arm power band pull downs
• 5-10 dips
• 5-10 L-sit holds for 2-5sec
• 1-3 rope climbs (scaled: progressions / legless)