Squats

A) Back Squat

• 5x4 @80%

*Rest 3min between

B) Tempo Squat

• 3x4 @65%

*3s alas, 1s pohjalla
*Rest 3min between

UB 1

In 18 minutes:

Buy-in: 1600m Row

Rest of the time AMRAP:

• 24 m Kettlebell OH walking lunge @24kg
• 24 Shuttle run (1 = 6 m)
• 24 Toes To Bar

https://www.dropbox.com/scl/fi/bf42qszp470mv0vhw2ooa/LAJI-1-UB-KARSINTA-2026.pdf?rlkey=ywl20l4m864xe3czhi77anu5e&st=y1ukj03a&e=1&dl=0

Accessories

A) 3x Superset:

• 15-20 Banded GHD Hip Ext.
• 30-60s SB Bearhug Hold

*Rest 2-3min between rounds

B) 3x For Quality:

• 10/10 Banded Hamstring Curl
• 10-15/leg KB Leg Raise (Boksin päältä)
• 15/15 Weighted Calf Raise