190919

THURSDAY
Midline
2 rounds of

5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec
*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.

Metcon
You go I go, one round each
20 rounds for time

10 sec Handstand hold
10 Toes through rings
10 alt. Dumbbell hang split snatch*
10 Box jump overs

*DB hang split snatch: Right arm snatch, right foot back, change DB under eyes.

L1: Freestand hshold 22,5/15kg, jump over box
L2: Rig hs hold*, 22,5/15kg,
L3: Wall hs hold 15/10kg, box walk overs,
L4: Box hs hold, 10kg hang C&J, rings hanging knee raises, box walk overs,

*Sänk de ställbara pull up barsen så att det går att kicka upp till handstand och ta emot med fötterna på baren. Placera fötterna på vardera sida och försök att hitta balans.