Tessa Borodulin

Leuanveto (myötäote) 4x6 maasta/kumpparilla/lisäpaino
Etukyykky 5x6 @70%

Emom 12:
1: 8 Bent Over Row
2: 6+6 Bulgarian Split Squats (DB)
3: 6 Strict Toes to bar/Straight leg raises/Knee raises
4: Rest

Warm Up
2 rounds
1 min cardio
1 min jump rope
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-8-8 reps @moderate to heavy set
perform 10-8-8-8 reps of american kbs right after
rest 2-3 min bwn sets

Emom 20
1) Strict Pull ups / Banded Strict Pull ups x 4-8 reps
2) Double Dumbbell Bench Press OR Ring Push Ups 8-12 reps
3) Box Jumps x 4-8 reps
4) Strict Knee raises x 8-12 reps
5) jump rope x 30-40 seconds

Back Squat

5 sets of 3. Building Heavy ( RIR 1+ )

Go every 3:00

3 x 10 with 70% of 1RM

Tessa Borodulin

Bar Muscle up

AMRAP 7

1-2-3-4-5...Etc
Burpee Pull-Ups
15 Calories Machine

Ty-veto hiissaus +rive riip yp+Ylöst.
5sarjaa
-3+1+1 @75%

Ty-veto+Rive nivusilta+Etukyykky+vapu+Vala
4sarjaa
-2+2+2+2+2 @50-60%

2× 1+2+1@barbell, 1+2+1@up to 65%, 1-2× 1+2+1@70%, rest btw sets 2min