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,
3 x 5 @ 62%

OR


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,
3 x 8/8 (easy)

Good morning,
3 x 10 (easy)

Seated Z-press with kettlebells,
3 x 10/10 (easy)

Pendlay rows,
3 x 10 (easy)

Sideplank hip touches,
4 x 15/15