Warm Up
2 rounds
2 min bike / air bike
5+5 squat strech
10 scapula rolls on pull up bar
5 tempo wall squat
5 barbell row + 5 barbell press + 5 barbell back squat
1 min plank hold

then start to climb for squat weight

Strenght
Back Squat 6x3 @70-75% , go every 2-2.5 min.

4 sets
Shoulder Press x 5 reps, start @60% and build to heavy 5 rep set.
rest 1 min
Weighted Pull Ups x 5 reps, start @30% and build to heavy 5 rep set.
rest 2-3 min

then

1 time max reps press @80-85% of heaviest 5
rest 1 min
1 time max reps weighted pull ups @50-68% of heaviest 5

Accessory Work
2 rounds
12-15 tempo goblet spanish squats @12-16/16-24kg
12-15 double db romanian deadlifts
24-30 hollow rocks
rest 2 min

2 rounds
12-15 tricep push ups
12-15 barbell curls
10+10 kick backs with 1 light dumbbell
rest 2 min

Assariliikkeissä toistovaraa pitää jäädä 2-4 toistoa.

Cool down
2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully