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

---

STRENGTH

Front squat,
Build up to 2 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of two front squats.

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,
5 x 5 (hard)

---

ACCESSORY

Good morning,
4 x 10 (moderate)

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

Glute bridges,
4 x 10 (hard)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

---



(OPTIONAL) CONDITIONING



Every minute on the minute for 32:00 minutes of:
1) 15/12 Calories bike erg
2) 10-15 Chest to bar pull-ups
3) 15/12 Calories row
4) 3-4 Wall walks