WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

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STRENGTH


Front squat open set,
Max reps @ 80-90% weight.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM

Sumo deadlift,
4 x 6 (moderate)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15



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(OPTIONAL) CONDITIONING

5 Rounds for time:
10 Pull-ups
10 Hand release push-ups
3-5 Rope climbs
10 Dual dumbbell thrusters
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