500m row
then
3 rounds 0f
15 band pull appart
8-10 banded push up
5 inch worms
5 box jumps

GS day 1
Bench Press 5x6 75% of 1RM
- rest as needed
- spend good amount of time doing warm up sets of:
15, 13, 11 and 9
- you're working out outside so keep rest fairly short.
- Think about this session as a bodybuilding like pump.

Lauri/Kasper
75% of the biggest max set
5 sets
- rest as needed
- use a weight if possible