Lunge Flow 2.0 video

EMOM 7
5m HS-walk

2 x 6 min EMOM

EMOM 1.
* Odd min: 6-10 cal row
* Even min: 6-10 perfect air squats

2 min rest

EMOM 2.
*Odd min 6-10 cal row
*Even min 6-10 knee raises

This can also be a light workout, depending on your past week. Scale the reps down, focus on technique.

• 5-5-5 of:
BB Push Press
5RM
90% 5RM 5-5 reps

3-5 Rounds for quality
10 Hollow rocks
10 Beat swings
5 Sling shots
5 Leg lifts w. kip

-Hollow body position
-Hollow body rock
-Hollow body and beat swings
-T2B/Leg lifts w. kip

You need small towel for this exercise.

Strict HSPU 5x4

Penkki 1x90%, 1x95%, 1x100%

Apuliikkeet Sali:
-penkki kp 3-5x8-20
-facepulls 100 toistoa
-vipunostot eteen istuen 3-5x12-20 (levypainolla)

Apuliikkeet Masters Sm:
-hangbar-penkki 4x4-6
-band-pull-aparts 5x10-20
-kohautukset kp 5x10-20 (2 viimeistä liikettä voit tehdä vuorotellen/superina)

5 Rounds for Time

6x KB Deadlift
6X Ring row
10X Box Jumps
20X Kettlebell Swings

Running clock, for time:

3RDS
800/700m Row
21/15 Cal Ski

...directly into:

5RDS

7 Thrusters 35/25kg
7 Pull-ups
7 Burpees