Viikko 48 (2/4)
Maanantai
Warm Up
3 rounds
1 min cardio row/bike/run/ski
12 cossack squats
8 wall squats
8+8 half kneeling press
and some mobility for Squat/Press.

Strenght
Back Squat 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Shoulder Press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)
rest as needed bwn sets

Metcon
4 rounds for time
20/25 calories rowing
12 front rack lunges @2x12-16/20-24kg
12 double db/kb push press @same weights

time target sub 10 minutes, good time is 8-9 mins.

Accessory Work
2-3x12-15 heavyish american kb swings
2-3x8-12 banded strict c2b chin ups/chin ups + 15-20 bench dips
2-3 x 30/30 sec side plank dips
rest as needed

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