Banded Pull-throughs: 100 Reps AFAP.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

@75% of 1RM
- Rest 2min btw sets

Front Squat

4 x 3 x 75%

SO 3:00

Warm up:
5min bike
5/5 One leg hip thrust with 5s hold
10 Cossack squat
5/5 Perfect stretch
10 Plate squat
5-10 Face pull with 5sec hold
15/15sec Pallof press hold
3 x 3 Broad jump

Front squat
3-3-3 V.1

Jokainen sarja mahdollisimman raskaasti. Voit muuttaa painoa sarjojen välissä.

Every 2.30min x 8

14/9 cal Assault bike
Squat clean + hang squat clean + front squat

Add weight after each set. Up to daily max.

Huom!
Assault bike pitää mennä alle 1min, muuten skaalaa caloreita.

Accessory:
3 rounds:
8-10 Barbell hip thrust
30sec rest
20 Alt. curtsy squat
1min Rest

5 Rounds for reps
1min long cycle right arm 24/16
1min long cycle left arm 24/16
1min double unders
1min rest

Warm up:
- Yleislämpö
- Aktivoinnit/olkapää lämmittely kumpparilla
- Liiketekniikat
- Sykkeennosto assault bikella
3-4 x 10sec ON/30sec OFF

4 x AMRAP7
Alt A and B.
3min rest between amraps.

A)
20 Box jump
15 T2B
10 Power snatch @50/35kg

B)
20 Cal row
15 Bar facing burpee
10 Hang squat clean @50/35kg

Huom!
Tavoite säilyttää sama vauhti kaikissa amrapeissä. RPE 8

EMOM x20:
1.) Row/Bike/Run
2.) Burpee
3.) DU's
4.) Rest

• You choose reps.
• Go moderate pace.

Practice:
Handstand / HS-walk
(~15min.)

5 Rounds For Time:
25 Abmat Sit-ups
20/15cal Row
15 Box Jump Overs 60/50cm

Perform prior to class.

---

4x
8 bulgarian split squat e/s
7 Ring row
5 DB sots press e/s

---

5-5-5-5-5
- Built across, all sets should be as heavy as form allows.
- Rest 2-3min b/w sets