2-3sets:

10+10 Db row
10 bench press
15 bicep curl

Dumbbell Bench Press

6 x 10

Go Every 3:00

*pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁

1-2x1x[3+1]@barbell, 3+1@up to 75%, 3x1x[3+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

Week 4.
Session 1/2.

A)
15 mins
Tempo Back squat 1-1-1
3” tempo on the way down
- 2 mins rest
Accessory : Goblet box step up@50cm
3x8/8
- use dumbell or KB

B)
Negative weighted Push up - Pull up
4x 5 push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
Barbell bicep curls 7-7-7
Rest 1’

3 rounds:
10 Pull-ups
7 Burpee Box Jump Overs 60/50cm

• Rest 3:00

30 Pull-ups
21 Burpee Box Jump Overs 60/50cm

4 rounds for quality of:
8 L/8 R Bulgarian Split Squats, pick load ( DBs or KBs)
15 Cyclist Squats, pick load
For the cyclist squats you can create the elevation by using plates. Hold a KB or DB in goblet position!

rest 2 mins btw rounds

5 RFT

Bike 1000m
30 Wallball Shots
30 Box Step-Ups

TC 40

Three reps of standing military press.

2-3rounds:

10+10 Db seated press
10 GHD hip extension
40-60s D-ball hold