Viikko 47 (1/4)
Maanantai
Warm Up
3 rounds
1 min cardio bike / row / run
10 glute bridge
20 band pull aparts
5+5 single leg RDL + press with db
and some mobility for Squat/Press.

Strenght
Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Shoulder press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Metcon
5 rounds for time
12/15 calories rowing
16 db snatches @12.5-15/17.5-22.5kg
8+8 single arm db oh lunge walking steps
time target is 12-14 mins. cap 16 min.

Accessory Work
2-3x12-15 barbell romanian deadlifts
2-3x12-15 banded strict pull ups + 12-15 standing tricep turns
3x20 medball russian twists + 10-15 tuck ups
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle