Takomo Build It #71

8-9-10
DB Floor press
lying chest flys
Bulgarian split squat / side
Barbell high row
Plate calf raises with weight

Band circuit 3 rds
20 reps each
lat pull-down
face pull
band pull aparts

Midline 4 sets
Crossbody carry 20m/side

Seated alt db strict press 5x6/6

Db row 5x12

Kyykky 6x3x75%
Penkki käsipainoilla 4x6-12 / Facepulls 4x12-20 (vuorotellen)
Pause-kyykky 3x3x50% (3s pause-pohjassa)
SitUps 5x10

1. Kick up to handstand 3x3 (5 sec hold on HS)
2. From HS to head stand to kicking position
3. Kipping HSPU (you can use abmats)
   

With a running clock with a partner:
0:00 - 10:00
10 Alt. DB Snatches @22,5/15kg
10 Air Squats
10/8 Calorie Assault Bike / 15/12 Cal Row
*One athlete completes a full round at a time

10:00 - 20:00
Farmer Carry Relay x 40m Intervals
*One athlete completes a full round at a time

22:00 - 30:00
Recovery - easy bike, row, or jog
*Done individually

For Time:
1000/850m row
50 DL @60/40kg
40 Pistol squat
30 DB Snatch @22,5/15kg
20 Weighted Push up @20/10kg
10 Man maker @2x22,5/15kg
TC: 17'

• Oscillatory foam roll lats x 60s each side.
• Biphasic Lat Stretch x 60s each side
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

(Not for time)
8-10/hand OH Lunges (w/ db)
10-15 Turkish Sit ups
30-45s. Sandback/KB's carry
1-3 Rope climbs
Rest ~2min.

• Try to go effective every rnd.
• You choose weights/reps

Sumo Deadlift, Build to a heavy 5 (not max) for the day, then Drop 10% and do 4x5

Rest as needed, not more than 3min
No Touch-n-go