Kyykky 5x5x70%

Suorinjaloin mave 5x15

Etuheilautus 3x1min (palautus sarjojen välillä 1-2min)

Alakropan lihashuoltoa

4×15 Reverse hypers
Then
3×10 Kang squats (Go light, keep good form)
Then
4×20m Farmers carry 2x DB/KB (Work up to heavy)

4×10 5cm Deficit Romanian deadlift @55% of 1RM DL

10-20 Minutes of easy recovery work i.e.
– Bike
– Row
– Jog
– Ski Erg
– Light Sledpull

Half Marathon Row is coming September 21st. Chat to Ben for more details!

With 10 Minutes on the clock:
Row 1000m
With the remaining time AMRAP:
20 Barbell Rows @42.5/30kg
10 Push Press @42.5/30kg

Rx+: @50/35kg

Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1
-Rest 90s.

Build to a moderate weight over the series of 10 sets.
No maxing out today.

Optional Accessory

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed:

1) 10-20 GHD Sit-Up
2) 5+5 KB Windmill
3) 1-2 Skin the Cat

RPE 3

2 rounds
Banded trunk twists (red or blue) x 10-15 / side
30-45 sec side plank hold / side
rest 2-3 min and repeat

"AMRAP 12'
500 m Row
40 Russian KBS @24/16kg
20 Air Squats"

OHS 5x5
Db strict press 4x10