Revive male 16/9
2 min Rodd
1 min Vrist uppvärmning
2 varv
1) 5 reps Jefferson culr 12.5kg
2) 15 reps Scapular push-ups
2 varv
1) 10 reps Quadrupled t-spine opener 2kg
2) 2 reps Wall walks

2 reps Rotational table top hold

E3m x6
1) 3 reps Knäböj 70kg
2) 2 reps Czech pull-ups

E5m x4
1) 4 reps Ab-Wheel roll out, svart gummiband
2) 5 reps Bulgariska split böj, 20kg kb motsatt sida
3) 7 reps Enarms hantelrodd 22.5kg

Emom x18
1) Wallballs 9 kg - 15-15-15-12-12-12
2) Rodd cal - 14-14-14-12-12-12
3) Gorilla rodd - 8-8-8-8-8-8

4 varv
20s Pike ups - 10 reps
10s Vila
20s + 20s Pigeon pose
10s Vila